9/28/2016

By on September 27, 2016. Posted in .

Announcements

9/10 – Still having 9am class – Grand Opening of Coach Devin’s new gym 10-1 ish
9/17 – In House Oly Seminar 9-12 – no 9am class! Spots still available!
10/15 – Friendly Fire Competition

CrossFit Ocala – CrossFit

Kettlebell Snatch Fundamentals (15 min)

View Public Whiteboard


Coming to CF 220 on October 15th! Sign Up Today!

CF1 (No Measure)

400m run

x2

10 pass throughs

10 push ups

10 leg swings

30 sec standing straddle

GPP: Metcon (Time)

Ascending KB Snatch Ladder 5-10-15

Hang KB Snatch R 35/26

25 ft OH Walking Lunge R

Hang KB Snatch L

25 ft OH Walking Lunge L

*Lunge remains the same, KB Snatch increases, finish after 15 Hang KB Snatches & 25 ft OH Walking Lunge

COMP: Metcon (Time)

Ascending KB Snatch Ladder 5-10-15

Hang KB Snatch R 53/35

25 ft OH Walking Lunge R

Hang KB Snatch L

25 ft OH Walking Lunge L

*Lunge remains the same, KB Snatch increases, finish after 15 Hang KB Snatches 25 ft OH Walking Lunge

Cool Down

200m Run/Row/Walk

2x

10 pass throughs

10 good mornings

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