I’m sad to announce this will be Coach Nora’s last week leading the Endurance class. Nora’s Endurance program has been a great addition to the Vintage class offerings and helped a lot of people with their running! Join Nora Gentry today at the track and Sunday at Spott’s for a few last sprints and hills!
The Endurance program will be paused for the remainder of summer and will start back up in the fall.
Did you miss yesterday’s post about the 2-Week Assessment Period and Weakness Training: http://www.vintagecrossfit.com/2017/08/22/assessment-period-weakness-training/
3:00 of Frog Pose
then
Misfit Snatch Warm Up
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
3 Warm Up Rounds then
Every 2 minutes for 7 rounds
Shuttle Sprints
For Time
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
Romanian Deadlifts
4×12
Increase weight slightly each set
AMRAP 15
Row 100m*
10 V-Ups
20 Steps Walking Lunge
*Increase by 100m each round
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