Thursday!!!

 In Uncategorized

Announcements

Sat Aug 5- Coed Partner in house comp
– Cookout afterwards at Angry Tonys!
Sat Aug 12th 9 am class only offsite at ghiloni park Coach Colin’s boot camp

CrossFit Crag – CrossFit

Weightlifting

Hang squat clean thruster (Build To A Heavy Single)

Metcon

“Not Your Fathers Open 15.4” (AMRAP – Reps)

8 min A.M.R.A.P.

9 Hang Squat Clean Thruster (95/65)

3 Bar Muscle Up

12 Hang Squat Clean Thruster (95/65)

3 Bar Muscle Up

15 Hang Squat Clean Thruster (95/65)

3 Bar Muscle Up

18 Hang Squat Clean Thruster (95/65)

6 Bar Muscle Up

21 Hang Squat Clean Thruster (95/65)

6 Bar Muscle Up

24 Hang Squat Clean Thruster (95/65)

6 Bar Muscle Up

27 Hang Squat Clean Thruster (95/65)

9 Bar Muscle Up

etc…

etc…

etc…
***adding 3 reps to Squat Clean Thruster every

round***

***adding 3 reps to Bar Muscle Up every 3 rounds***

+ scale Bar Muscle Up to most difficult strict pull up

variation you can manage

Recent Posts