Sat, 040718

Chase : smooth 275# at the end of his Snatch Wave Ladder yesterday (2nd round)

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A. Join us tomorrow at CrossFit Free – 10a for a Masters Training Day. All masters welcome as well as the regular Sat competitors. Going to be a blast sharing @cap_masters layouts and systems with the group.

B. Weekend of April 14th and 15th, we will be having Coach Steve Fluet down running and Endurance weekend. Saturday 10a-3p. 10a training as usual then we head to the track. Rain or shine. Sunday – 9a-12p at the gym.

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Strength Template:

A. Snatch: 8-10 reps between 80-90%; heavier if its there

B. Clean and Jerk: 8-10 reps between 80-90%

C. Front SqT – 2RM

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2018 Regionals:

Workout 1:

80/64 calorie row

60 heavy wall balls 30/20 to 10’

40 GHD Situps

20 OHS 185/123

10 alt DB Snatch 100/70

20 OHS

40 GHD Sit-ups

60 heavy Wall balls

80/64 cal row

*25 min cap

Workout 2;

4 rds AFAP

30’ HS Walk (obstacle as an / shape and 10’ wide at widest points of the S) (if fall make sure to kick up hands same spot)

6 deadlifts 365/263

15/12 ski Erg

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2019:

All:

A. Clean and Jerk – x 8-10 reps @80-90%

B. Front SqT – 2RM + 2×2@90%

C. Afap

80/64 calorie row

60 heavy wall balls 30/20 to 10’

40 GHD Situps

20 OHS 185/123

10 alt DB Snatch 100/70

20 OHS

40 GHD Sit-ups

60 heavy Wall balls

80/64 cal row

*25 min cap

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