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Open Gym:

  • 6:30a-7:30a
  • 4:00p-5:15p

CrossFit Endurance:

Lizzy Dizzy - by Aerobic Capacity Seminar

2 sets:

  • 800m at moderate pace
  • rest :45
  • 200m at fast pace,
  • rest :90
  • 600m at moderate pace
  • rest :45
  • 200m at fast pace,
  • rest :90
  • 400m at moderate pace
  • rest :45
  • 200m at fast pace
  • rest 3:00

Barbell Club:

  • Drill for the snatch:
    • Burgener Warm Up
    • Tall Snatch
    • Snatch Balance
  • Snatch Complex:
    • Power Snatch + Hang Squat Snatch + OHS