9/5/18

Image may contain: 1 person, standing

200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Deadlifts
4R/4L KB Windmill
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 KBS w/ Goblet
:45 Goblet Squat Hold
8  Alternating Front Lunges w/Goblet
8 Goblet Squats
200 Meter Run/Row

A. NOT Superset
B. 7 sets of 1 3 position snatch – work up to heavy 3 position across the 7 sets.
FOCUS on hitting your mid thigh position in the 2nd and 3rd positions
B. 5×4 Good mornings – keep it light and focus on speed + weight in heels & shoulders in front.  USE YOUR GLUTES!

B. 3 Rounds
5 Squat Clean (115/75)
5 Squat Snatch (115/75)
10 Chest-to-Bar Pull Ups
10 Box Jumps (24/20)

POPULAR POSTS

THE 2023 INTRAMURAL OPEN IS HERE!

scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the

SCHEDULE YOUR FREE INTRO

Talk with a Coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from CrossFit SciCoh