Announcements

Good luck to the Vintage athletes running in the Houston half or full next weekend! Participants include Karla (full) & Elvira, Holly, Justin, and Drew (half)!

I’ll bring the tent out and set up on the corner of Washington and Waugh (just past Mile 2). The runners should come through around 7:30AM – 8:00AM. Set your alarm to come down and cheer them on!

QuickFit

Warmup

30 Flutter Kicks
200m run
10 Burpees

WOD

EMOM 20, alternate movements
1) 30 Heavy Jump Ropes + 10 Steps Jump Rope Overhead Walking Lunge (Adv 20 steps)
2) 15 Parallette Push Ups + 5 Shoot Throughs (stop at :45)
3) Max Distance Row
4) Rest

CrossFit

Cycle 3 – Week 5 – Day 5

Warmup

3 rounds
12 Wall Balls
8 Dumbbell Box Step Ups
4 Strict Pull Ups

Strength

Push Jerk
5×3 @ 85%

WOD

15-12-9
Power Snatch 115/75lbs
30-24-18
Sit Ups

Practice touch and go power snatches. Each round should start with a big set of unbroken reps followed by quick doubles/singles. The goal is to get as close to unbroken as possible.

Beginner: 75/45
Intermediate: 95/60
Advanced: Rx
Competitor: 135/95; GHD Sit Ups

Competitor Extra

3 Rounds
:90 Max Box Jump Overs 24/20″
:30 Rest
:90 Kettlebell Swings 70/53lbs
:30 Rest