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