8/12/2016

By on August 11, 2016. Posted in .

Announcements

8/20 @8AM – 4 year anniversary! No class! Daytona trip! Meet at the gym.
9/3 – Individual competition at Crossfit Zoo!
9/17 – No 9am class – Coach Joey & V are hosting a 3 hour Oly Seminar! $49
10/15 – Friendly Fire Competition
We are still holding Mobility Class on Monday, Wednesday and Fridays at 6:30. Talk to one of the coaches about getting set up for a free trial!

CrossFit Ocala – CrossFit

Movement Fundamentals
Snatch
Overhead Squat
Thrusters

View Public Whiteboard

Warm-up (No Measure)

2x

200m Run

30 sec standing straddle

30 sec calf stretch

10 pass throughs

10 overhead squats

GPP: Metcon (Time)

In Teams of 2, barbell work can be partitioned anyhow…

800m Shuttle Run (200 @ a time)

30 Snatches 95/65

800m Shuttle Run (200 @ a time)

30 Overhead Squats 95/65

800m Shuttle Run (200 @ a time)

30 Thrusters 95/65

COMP: Metcon (Time)

In Teams of 2, barbell work can be partitioned anyhow…

800m Shuttle Run (200 @ a time)

30 Snatches 135/95

800m Shuttle Run (200 @ a time)

30 Overhead Squats 135/95

800m Shuttle Run (200 @ a time)

30 Thrusters 135/95

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