1) Squat Clean and Jerk
3 X 3 @ 87%
2) Complete the following for time
10 Power Snatch (115/75)
200m Run
15 Power Cleans
200m Run
20 Shoulder to Overhead
200m Run
Rx+ 155/105 Read more »
1) Back squat
3 X 3 @ 88%
2) Complete the following for time:
500m Row, then
5 Rounds of:
6 Step ups with kettlebell (24/16)
6 Burpees
then, Row 500m
RX+
2 kettlebells for step ups
Optional Core Workout
In 6 minutes, complete as many rounds as possible of:
10 Plank up/downs
10 Hanging Read more »
With a partner, complete the
following:
400m sled pull (115/85)
40 shoulder to overhead
(135/95lb)
40 power cleans (135/95lb)
40 burpees over bar
400m sled pull (115/85) Read more »
1) DeadLift
3 X 3 @ 87%
2) With a partner complete for time :
400m run together with a wall ball
80 Toes to bar
100 Double unders
40 KB swings (32kg/24kg)
100 double unders
80 lunges w/ kettlebell (32/24)
400m run together
Optional Core Work:
3 RNFT:
10 GHD Situps (RX+ = use med Read more »
Get in a 5K before Thanksgiving Dinner at the Turkey Trot! Click here for details.
Thanksgiving Schedule:
Thursday, November 26th- Closed
Friday, November 27th- 9am at CrossFit Alexandria & 2pm at CrossFit 28 (We will also have Open Gym from 8am-3pm)
Saturday, November 28th- 9am Scheduled Class
Could a few extra training sessions boost your performance? Introducing Read more »