8/17/2016

By on August 16, 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

Snatch Fundamentals (5 min)
EMOM 8
1 Snatch Pull + 1 Hang Power Snatch
Level is at coaches discretion
L1: 45/35
L2: 75/55
L3: 95/65
L4: 115/85
Advanced – 135/95

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 pass throughs

10 overhead squats

10 leg swings

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 min…

2 Hang Power Snatches 75/55

2 Box Jumps 24/20

4 Hang Power Snatches

4 Box Jumps…..

COMP: Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 10 min…

2 Hang Power Snatches 95/65

2 Box Jumps 30/24

4 Hang Power Snatches

4 Box Jumps…..

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