THURSDAY 02/16/2017

EXTREME THROW DOWN

STANDARDS FOR THURSDAY NIGHTS EVENT @ 7PM

**STANDARDS ALSO INCLUDE CROSSFIT JUDGING STANDARDS USED FOR THE CROSSFIT OPEN.

BACK SQUAT (OFF FLOOR)                           RX=135/95   MODIFIED=115/80

SHOULDER TO OVERHEAD TOP WEIGHT    RX= 135/95MODIFIED=115/80

FRONT SQUATS                                               RX=  85/65   MODIFIED=75/55

OVERHEAD SQUATS                                       RX=65/45     MODIFIED=55/35

UNASSISTED PULL UPS (Starting in full lockout feet off floor)

SQUAT DEPTH AND HIP OPEN STANDARDS ALSO APPLY                 

**Must do Rx or designated Modified standards in all movements to attend; however, are more than welcome come check it out and watch to get an idea of how the class is run.

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WEEKLY CHALLENGE

10 MIN HOLLOW BODY  HOLD -COMBINATION OF ON FLOOR AND PLANK POSITION-

THE STRENGTHENING OF THE CORE IS MAJOR 

WARM UP

PVC PASS THROUGH

20 PVC OH SQUAT

20 PVC OH LUNGES

20 PVC OH SQUAT

 

STRENGTH/SKILL

SNATCH BALANCE -(15 MIN WORK)

(WORK MECHANICS AND TECHNIQUE AND INCREASE WEIGHT ACCORDINGLY)

WOD

 

BAR FACING BURPEE

OH SQUAT

RING MUSCLE UP