Tuesday
WOD
Complete the following for time:
21 Power snatch (M: 95 lbs, W: 65 lbs)
21 Burpees
21 Pull-ups
15 Overhead squats (M: 95 lbs, W: 65 lbs)
15 Burpees
15 Pull-ups
9 Squat snatch (M: 95 lbs, W: 65 lbs)
9 Burpees
9 Pull-ups

Posted by CFNE

Strength

Back Squat
5-5-5-5-5
   (75% of 1RM)
Every 2 minutes, complete 5 sets of:
  10 Back squats (no pause at the top)
    (use 50% of the weight from #1)
Then,
Every 2 minutes, complete 5 sets of:
10 Front Squats (no pause at the top)
(use 75% of the weight used in A.)
Then,
3x
:30 superman hold
rest as needed
:45 wall sit
rest as needed
IMG_7598

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CFIV BOOT CAMP
Join CFIV’s Boot Camp and get fit in 2015! This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

$65 a month
When: Mondays, Tuesdays, Thursdays & Fridays
*We recommend athletes attend a minimum of 3 classes a week*

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