August 12, 2013

COACH DEREK AND HIS ATHLETE 😉

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FREE CROSSFIT INTRODUCTORY CLASSES THIS WEEK:  

Monday at 7am with Coach Nyra

Tuesday at 6pm with Coach Eamon

Saturday at 11am with Coach Nyra

TELL A FRIEND!!!

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WOD:

FITNESS:

AMRAP 20 Minutes

200m Run

5 Power Cleans (135/95)

10 Toes to Bar

15 Hand Release Push-Ups

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PERFORMANCE:

AMRAP 20

5 Power Snatches (135/95)

10 Alternating Pistols

10/5 Chest to Bar Pull-ups

30 Double-unders

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PERFORMANCE SUPPLEMENTAL TRAINING:

Every 90 Seconds for 15 Minutes (10 Sets)

Snatch 1 rep @

55,60,65,70,75,80,90,90+, 90+

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Every 3 minutes for 15 minutes (5 sets)

Back Squat 2 reps @ 85-90%