Learn To CrossFit Cycle Starts and W.O.D./Endurance Tuesday 7/31/18

30
Jul

Learn To CrossFit Cycle Starts and W.O.D./Endurance Tuesday 7/31/18

Reminder that the “Learn To” Crossfit starts tonight, Tuesday the 31st at 6:30pm, for anyone looking to get into crossfit!

Every 3 weeks the Learn To Crossfit Cycle restarts!  Unless otherwise noted, and anyone you knows wants to wait to get into CFR, the next one will starts Aug 21st!

Don’t forget about pre-order apparel signups at the front desk binder, for any who didn’t get in on our last apparel order!  We have a few options!  This is just one of the choices below…

*Reminder – Although they will both be the same workout today typically the endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale.adjust the time occasionally.

Conditioning AND Endurance WOD – 35 min cap

*Coaches – based on class size, consider starting 2-3 different groups all on different workouts

For total time…

2 rounds of…

400m Run

35 KB Swings 70/55

Rest exactly 2:00

2 Rounds of…

200m Run

35 Alt. Single arm DB Snatch 50/35

Rest exactly 2:00

2 Rounds of…

20 Burpees

Accumulate 1 min front rack barbell hold 205/145*

*KB swings – bottom of KB must be facing ceiling at the top and body must be straight up and down with everything wide open. Don’t cheat reps!

*DB snatch – the DB must tap the ground each rep while alternating each arm throughout

*On the front rack hold, keep track of your time.  If you drop, your time accumulated stops.  When you pick it back up resume adding your time until a min is reached.

Post total times of WOD!

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