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Thursday March 2 2017

NEWS:

*We have extra CrossFit Hamilton T-shirts for sale. Please see Joey or Dave for sizes!

WOD:

12 min. AMRAP

7 Overhead Squats #135/95

50 Double Under’s

7 Chest to Bar Pull-ups

FORMAT:

*Sub 1 min. of work for Double Under’s each round.

*Overhead Squats should be unbroken!

ACTIVE RECOVERY / OPEN PREP:

*Please perform all active recovery and open prep on the “Open Gym” side.

5 min. Row / Bike, @ Top of Every Minute, Sprint Hard for 10 seconds.

 

3x: Moderate Intensity

20 Air Squats

15 Ring Rows

10 Push-ups

3 min. Row / Bike, @ Top of Every Minute, Sprint Hard for 10 seconds. 

 

3x: Moderate Intensity

12 Touch and Go Power Snatch @ very light weight. Working on Speed, Positioning

24 Double Under’s or Attempts

12 Box Jumps, Step Down

1 min. Row / Bike, @ Top of Every Minute, Sprint Hard for 10 seconds. 

 

3x: Moderate Intensity

12 Touch and Go Push Jerks @ very light weight. Working on Speed, Positioning

12 Kipping Pull-ups

:30 Handstand Push-up Attempts or Scales

*This is meant to be done at a moderate pace and to break a sweat. This should not be “For Time” or under high intensity. 

 

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