Announcements
Beginner women’s CrossFit 6 week class starting up again Oct 2nd!
Ben Lomond CrossFit – Group Class
Warm Up
3 rounds for quality
Bike 10/7 cals
10 Banded pass throughs
10 Banded Pull a parts
10 Scap push ups
10 Reverse lunges (5 each leg)
Power Snatch (Power Snatch 4×3
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps)
Every 2:00 x 4 sets
Execute 3 power snatches as singles.
Start at 50% and make small jumps each set to keep reps fluid and snappy.
Over the Uppy (2 Rounds for time)
2 sets for time:
30 Alternating DB Snatch (70/50lb.)
30 Kipping HSPU
30/22 Fan Bike
Rest 3:00
Score each round’s time. Scale load for the DB and HSPU if volume is too great or the amount of reps will take longer than 3:00 on either.
Successory (Checkmark)
3×12
Single arm Dumbbell bent over row
+
3×20
Hollow Rock
Rest as needed between sets.