Monday 9.03.18 - Labor Day

 Sarah

Sarah

CrossFit & CrossFit Strength

Macrocycle: The Upsidedown 3.1

***One Workout @9:00am***

Competitor/Fitness
In Two Big Teams
10:00 to Establish
Snatch
1 RM

OR

Clean and Jerk
1 RM

Notes:
1) Everyone will have plenty of time to warm- up and prepare prior to the 10 minutes, but only lifts that take place within the 10 minutes will count towards the teams' scores.
2) Class will be divided into 2 teams,
3) Each team will only have 2-4 barbells to share during the 10 minutes.
4) Team scores will be average weight lifted. 
5) Snatch weights will be multiplied by 1.3.
6) Female weights will be divided by 0.7.

Competitor/Fitness
7 Rounds for Time
7 C2B Pull-ups
7 Front Squats (155/115/50%)

 

CrossFit Endurance

Open Gym:
26.2:
2 x 10k (90% of 10k Time Trial Pace)(10:00 Rest)

13.1:
2 x 5k (90% of 5k Time Trial Pace)(10:00 Rest)

10k:
2 x 1.5 Miles (90% of 1.5 Mile Time Trial Pace)(10:00 Rest)