Weekly Announcements
1) Vickery Intramural Open
REGISTRATION OPEN- DEADLINE MONDAY MARCH 8th
(do not register on open.crossfit.com we will not be registering through their site)
3) Sunday Specialty Class @11am- Aerobic Conditioning with Zach
This is a 40-50min workout w/ Zach that is meant to be a long sweaty low intensity workout. Good for all lvls.
Monday
A) 4min Amrap
5 Scap Pullups
4 Air Squats
3 Burpees
Right Into
10min Emom
Min 1: 5-10 Strict Pullups
Min 2: 15-30sec HS Hold on Wall
+
B) Strict Press to Push Press Clusters
5.6
4.5
3.4
3.4
r90s btwn sets
*15min to complete
+
C) 4 Rounds
45sec of Kipping Pullups
1min of Wallballs
R2min
TUESDAY
A) 4min Amrap
3/leg Reverse to Forward Lunge
20 Fast Frog Hib bridge
Right Into...
10min Emom
Min 1: 5/5 Kb/Db Front Squats
Min 2: 30sec Knee Raise Hold
+
B) Front Squat Clusters w/ 10sec rerack
5.5
4.4
3.3
3.3
r2min btwn sets
*19min to complete
+
C) 6min Amrap
12 Barbell Curls
10 OH DB Tricep Extension
WEDNESDAY
A) Emom x12min
Min 1: 5 Burpee to 10/9ft Target
Min 2: 6/6 Kb Snatch
Min 3: 100m Run
+
B) For Total Time (30min time cap)
1-2-3-4-5
Power Clean (155/105)
Front Rack Forward Lunge Steps (per leg)
Strict Press*
*sets 1 & 2 strict, sets 3/4/5 can involve push press
Right Into...
2-4-6-8-10
Hang Power Clean (135/95)
*After Each Round (including the last one)
6 Burpee Pullup
12 Wallballs
THURSDAY
A) 10min Amrap
300/250m Row
30sec Dead Bug Hold
Quick Transition
B) 10min EMOM
12/10 Cal AB (50sec cap)
Quick Transition
C) 10min Amrap
40sec of Army Plank Crawlers
20sec of Knee to Elbow Mountain Climbers
Quick Transition
D) 10min Amrap (Class Vote: First or Last for all)
Min 1: Pigeon Stretch Left
Min 2: Pigeon Stretch Right
FRIDAY
A) 10min of Snatch Tech and W/U
+
B) Emom x 15min
Advanced: 1 Slow Pull to Bottom of Knee Power Snatch + 1 Hang Snatch - Build to Confident Single
Tech: 1 Power Snatch + 4 Hang Power Snatch
+
C) 10min of Clean Tech and W/U
+
D) Emom x 15min
Advanced: Build to Heavy Confident Single of a Squat Clean
Tech: 1 Power Clean + 2 Hang Squat Clean
SATURDAY
6 Rounds
8 Bodyweight Renegade Man Makers
45sec FLR Plank
20 Prisoner Stand Up to Kneel Down
R1min Between Rounds
SUNDAY SPECIALITY CLASS @ 11am
Aerobic Conditioning w/ Zach
This is a 40-50min workout w/ Zach that is meant to be a long sweaty low intensity workout. Good for all lvls.
This is included in your membership.
Open Gym Members: This 11am session is not considered Prime Hours so please use your Open Gym as you see fit on Sunday.
Upcoming Sundays
March 14th @ 11am: Movement Therapy w/ Jess
March 21st @ 11am: Arm Day w/ Zach
March 28th @ 11am: Gut, Butt, and Burn w/ Brie