CROSSFIT WOD

December 7, 2019 Written by

CrossFit Salus – CrossFit

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Reminders!

Olympic Weightlifting Class back on Fridays at 5pm (Mon & Fri 5pm/Tue & Thur 10:30am)

Endurance Class now Mon 10:30am. Tue 6:30pm, Wed 7pm

Talk to the Coach if you want to try Weightlifting Class or Endurance!

Coach lead warm up: (No Measure)

——————–
Warm up with a running clock:

00:00 – 10 Toes to floor

01:00 – 10 Kip Swings + 2-4 T2B/KA90

02:00 – 10 Empty bar Good mornings

03:00 – 10 Empty bar Power cleans

04:00 – 10 Empty bar power snatch

—————————————

Hot and Heavy (Performance, Teams of 3) (Time)

Teams of 3

4 Rounds For Time:

75/60 Calorie Assault Bike

60 Toes to Bar

45 Power Cleans

30 Power Snatches

Round 1: 115/85

Round 2: 135/95

Round 3: 155/105

Round 4: 175/115
—————- or ——————

Hot and Heavy (Fitness, Teams of 3) (Time)

Teams of 3

4 Rounds For Time:

75/60 Calorie Assault Bike

60 Knees above 90

45 Power Cleans

30 Power Snatches

Round 1: 65/35

Round 2: 75/45

Round 3: 85/55

Round 4: 95/65

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