Jan 4 2012 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
 | [email protected]
 | (330) 620-5128
              

Jan 4 2012

Jan 4 2012

Beginner’s Classes start Monday at 7AM or 6:30PM – Make 2013 your fittest year ever!

Interested in competing in the CrossFit Open? Competitors meeting Saturday at High Noon.

Nearing the end of a short week… it must be a long partner WOD!

WOD
Teams of 2

9 Min AMRAP
9 KB Snatches (1.5/1p)
9 Single Arm OH Lunge Steps
9 Goblet Squats

7 Min AMRAP
7 Push Ups
14 Double Unders

5 Min AMRAP
5 Burpee Pull Ups

Score is TOTAL REPS. Alternate team members at the end of each round. For the 9 Min AMRAP do all the snatches and SA OH with the same arm, then the next round with the other arm. On the Burpee Pull Ups each athlete rotates after 5 reps.

Open Gym – 7a, 4:30p, 6:30p
5 Rounds – For Technique – Light Weight 40% to 50%
3 Clean Deadlifts
5 Hang Power Clean + Front Squat (Catch in a power clean then ride it down to a squat)
7 Push Jerks

Accumulate 4min in an L-Sit

There are no comments yet, but you can be the first



Comments are closed.