Announcements

Vintage Happy Hour this Friday at Kirby Ice House! RSVP on facebook here or show up!

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CrossFit

2018 Assessment Period – Day 4

Warmup

3 rounds
5 overhead squats (pvc or empty bar)
5 snatch balance
5 tall box jumps

Strength

2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%.

MetCon

16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

Beginner: 45/35 hang from below the knee; 3 Strict Chin Ups or Banded Chin Ups
Intermediate: 65/45; 3-5 Chest to Bar Pullups
Advanced: Rx

Open Re-Test, see where you stack up.

Competitor Extra

For Time
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb

QuickFit

EMOM 10
Odd Minute – Row 12/9 Cal (Adv 15/12)
Even Minute – 18 Wall Balls
*Rest 2 Minutes
Core
3 Rounds
20 Sit-ups
20 Russian Twists with Wall Ball or KB