Warm-up: 20 OWLs (25/10lbs), 15 Push-Ups, 10 GHD Sit-Ups, 15 Dislocates x2
Snatch Balance: 1RM
Snatch: 6 Singles at 70%
Speed Squat: 10×2 on the minute
MetCon – For Time:
40 Sit-Up/Push-Up Burpees
These are sit-up/ push-up burpees. Sorry the video is blurry. I told Coach G to put the flash up, but he never listens.
I hope you guys have enjoyed this speed, agility, and power cycle. The cycle ends on Friday and we will begin a new “Spring Lean” cycle to go along with our Paleo Challenge (because let’s face it, most everybody wants to lean out). The Spring Lean cycle will entail more of those mentally taxing long MetCons, but it will also be similar to the strength bias cycle on the lifting side. You get the best of both worlds.
Speaking of Paleo, our Paleo lecture is this Saturday at 11AM after the free class. You are welcome to bring friends, family, or people you don’t even like. We don’t mind spreading the good news about food and nutrition. If you came to the first lecture then you’ll have heard most everything that is going to be said, but this refresher is a great way to arm yourself with knowledge against those grain-eaters! Also, I want to stress that if you don’t plan on participating in the challenge you are still more than welcome to come and listen. We would love that.
Lastly, this Friday we are doing an epic CrossFit named workout. I want to encourage everyone to be here. It will be hard, it will be a struggle, and it will be very mentally demanding, but it will also be something everyone can be proud of upon yelling “time.” So if you weren’t planning on coming Friday redo your schedule and make it happen. You don’t want to miss it. I guarantee you will see something about this workout daily for the rest of the week.
Can’t wait til Friday,
<3 Coach Miss J