Ben Lomond CrossFit – Group Class
“Whatever you are, be a good one.”
― Abraham Lincoln
Warm up Coaches choice
Strength
A: Front Squat
Three sets of:
Front Squat with a Pause x 4 reps
(4 Second pause at the bottom)
(MUST move up in weight from last week)
Rest 3 minutes
Metcon
B: Metcon (Time)
Every minute, on the minute, for 28 minutes (7 sets) of:
Minute 1: 15/10 Calorie Assault Bike
Minute 2: 5 Dumbbell Burpee Box Step-Overs (50/35 lb DBs to 24″/20″)
Minute 3: 10 Toes-to-Bar
Minute 4: 15 Foot Handstand Walk
(Score will be total time if you made it and RX if you did all the movements)
Optional work
C: Power Snatch
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch