Today's Workout:
Scheduling Reminder: We will be following a modified schedule on Monday, July 4th with only 7:00am, 8:30am and 10:00am classes. Please make sure you are signed up for a class on MINDBODY. Thanks!
A. Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch
Followed by...
Every 2 minutes, for 4 minutes (2 sets):
4-Stop Halting Snatch Deadlift with 8-second descent
B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
C. "Optional"
Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps @ 2012
Chinese Plank x 45-60 seconds
Rest as needed
Team CrossFit 808 needs your help! A GOFUNDME page has been created to help with this year's travel cost to the 2016 CrossFit Games in Carson, California. Any help is greatly appreciated!
Please click the link to donate: https://www.gofundme.com/28rz6tr4.
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