Saturday 9/30/17

29
Sep

Saturday 9/30/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit

Come in for a great 9am Workout!

Heather (Time)

Buy In: 800 Meter Run

5 Rounds:

12 Chest to Bar Pull-ups

9 Squat Snatch (95/65)

6 Strict Handstand Push-ups

Cash Out: 800 Meter Run
For athletes with no goals of competing in the sport of CrossFit, we tailor the workouts to meet the needs of their goals, whether that be to improve in activities outside the gym or just to be happy and healthy. The chest to bar pull-ups become pull-ups, the squat snatches become power snatches, and the strict handstand push-ups become dumbbell strict press. These movements are based on goals, not ability. Snatch weight should be something that athletes could complete 20+ repetitions unbroken when fresh. The dumbbells are in each hand and should be difficult, yet unbroken each round. Movement substitutions listed in teaching section. Options below:

Option A

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups

9 Power Snatch (95/65)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run

Option B

Buy In: 800 Meter Run

5 Rounds:

12 Pull-ups

9 Power Snatch (75/55)

6 Dumbbell Strict Press (35/25)

Cash Out: 800 Meter Run