Get it Brett!
**ANNOUNCEMENTS**
- Student Summer Special: $300 for 3 months. Available through the end of June for students on Summer break.
- The CrossFit Regionals begin May 18th. 3 consecutive weekends of competition to decide who will compete in the Games finals in August. We’ll post here how to watch once it’s announced.
CROSSFIT
Strength Cycle: squat – pull – press – PULL – off
A. UB hang squat snatch: 10-8-6-4-2; rest as needed bt sets
B. 3 rounds:
- 1 min max cal row
- rest 2-3 min
- 1 min max cal assault bike
- rest 2-3 min
CSPORT
A. 10 min cap
60 DB thrusters
*first 30 sec of every minute do a plank hold, second 30 sec work towards your thruster total
B. 4 rounds for time:
15 KBS
15 burpees
15 cals
400m run
*20 min cap
Comptrain
1. Snatch Skills
On the 1:30 for 7 Sets:
Snatch Pull
Hang Snatch High Pull
2 Power Snatches
2 Overhead Squats
Technique loads. Not to exceed 50% of 1RM.
Complete at 95#’s
2. Squat Snatch
On the Minute x 9 – 2 Repetitions
Minute 1 – 60%
Minute 2 – 65%
Minute 3 – 70%
Repeat this cycle (2) additional times
Complete at 115/125/135
3. Conditioning
For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set
12:31 RX’d