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Competitive Fitness 12.26.14

26
Dec

Competitive Fitness 12.26.14

12/26  Friday – Only 10am,11am
12/27 Saturday – Normal classes

 

12/31 Wednesday – No 5:30pm and 6:30pm class.
01/01 Thursday – Only 10am, 11am
01/02  Friday – Normal Classes
01/03  Saturday – Normal Classes

Also please save the date.

  • Saturday, January 10th, we will be having our 2nd annual in house Winter Throw Down. (for cfr members only). Get signed up at the gym. You wont want to miss this. If you don’t want to compete but can help judge please e-mail mramos@crossfitreformation.com

Prep work
Team stretch

Workout of the Day
A.
Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Meters of Handstand Walk
Minute 2 – 6-10 L-Pull-Ups
Minute 3 – 20 Double-Unders + 10 Alternating Pistols with 24/16 kg Kettlebell
Minute 4 – 10-15 Strict Handstand Push-Ups
Minute 5 – 2 Legless Rope Climbs (or 1 legless + 1 standard)
B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80
C.
Three sets of:
Back Squat x 10 reps @ 70% of last tested 1-RM
Rest 3-4 min

Cool down
Mobility
Post results

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