11/07/18 Training


CrossFit Newtown – CrossFit

KB Class with Coach Matt on Sunday from 9-10AM.

CFN Holiday Hopper 12/15/18. SAVE THE DATE. More info to come out Monday.

Skill EMOM

16 minute Alternating EMOM

4x through

Minute 1 – 8 (heavier) russian swings

Minute 2 – 30 single unders (yes, all will do singles)

Minute 3 – bear crawl (length of rig and back) *if you have a handstand walk….perform one length of rig.

Minute 4 – 6 toes to bar

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Facebook Twitter Email Pinterest

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>