CrossFit & Sweat WODs Tues Feb 25th 2020

A special Valentines day contest for our couples! Put your names and the date in the sparkly envelope at the front desk every time you workout together. Every workout together is an entry and increases your chances of winning. Remember if your person doesn’t work out here, they can always try 2 classes for free!

CrossFit:

A.) Power Snatch

Every 2:30min. x 6 Rounds:
250m Row or 0.4mi Bike or 300m

Run
3 Power Snatch or Muscle Snatches (climbing)

*Try and start at 135/85 and build up to a max effort.
*Shoot for “touch n go” reps.
*Complete the cardio at about 80-90% effort each time. Everyone should be done with the in 1min. or less

B.) For Time:
30-20-10
American KB Swings 53/35
15 Pull-Ups
30 Double Unders

immediately into;

10-20-30
American KB Swings 53/35
15 Handstand Push-Ups
30 Double Unders

*Time CAP: 15min.
*ADV Strict HSPU’s

Cool Down:

2 min easy cardio

Sweat:

Pyramid Helen “butts and guts edition V2”

For Time:
1600m Run
63 DB Deadlifts 70/50s
36 Front Rack DB Step Ups 50/35lb.*
800m Run
42 DB Deadlifts 70/50s
24 Front Rack DB Step Ups 50/35lb.
400m Run
21 DB Deadlifts 70/50s
12 Front Rack DB Step Ups 50/35lb.
200m Run

*Holding 1 DB anyhow and stepping onto a 24″ box for the step-ups. L + R = 2 reps.

Make sure that BOTH sides of the DB touch the floor on every deadlift!

You should not be able to do any of these numbers unbroken, so don’t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight if you plan on scaling.

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