03/21/2016

Announcements

The OPEN starts Thursday, February 25th! There will be OPEN GYM on Thursdays from 5:00-6:45pm and then we will watch the announcement at 7:00pm and perform the workout together immediately after. This will run every Thursday from Feb 25th through March 24th. Come to participate or watch!

Chickasha CrossFit – Fitness

Warm-up

We will do this together:

Burgener Warm-Up

Snatch Positions

Weightlifting

BEGINNER:

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1.1.1.1

(rest 10 seconds between singles)

No Loading suggestions. Just stay LIGHT and work on technique

ADVANCED :

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1.1

(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WOD

Metcon (Time)

For time:

5 Power Snatches (115/73 lbs)

10 Box Jumps (24″/20″)

10 Power Snatches (115/73 lbs)

20 Box Jumps (24″/20″)

15 Power Snatches (115/73 lbs)

30 Box Jumps (24″/20″)

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