FitCity CrossFit – CrossFit
*Attendance for Wednesday 7:30pm class has been very low so for the next two weeks it will be Open Gym. If attendance is too low, the class will be cancelled for the summer. For open gym, plan on arriving on time for class, warming up and finishing by 8:30pm.
Warm-up
Warm-up (No Measure)
2 min Row
AMRAP 2
3 Crawler + Push Up
10 PVC Muscle Snatch + OHS
Squat & Shoulder Prep
Bergener Warm Up
Weightlifting
Squat Snatch (1×1)
*Take 10 minutes and work up to heavy single OR practice speed getting under the bar at a moderate weight.
Metcon
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
*Compare to 12/1/15 & 10/22/14
Mobility
Warm-up (No Measure)
Strap Stretch with Shoulders
Overhead Shoulder Distraction
Keg Drill