Wednesday Workout of the Day

Every 3 min for 5 rounds:
A. Front squat @30X1 4-6 reps
+
Every min for 8 rounds:
B. Squat clean x4 TnG @50-55% 1RM
+
10 min amrap
12 pistols
5 strict pullups

  Crossfit Olympic Weightlifting Seminar Staff

Crossfit Olympic Weightlifting Seminar Staff

Is Acai berry worth it? Read here.

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Tuesday Workout of the Day

Every 4min for 4 rounds:
A1. Front Squat @31X1 8-10
A2. Heavy DB single arm Bent over Row (relax in bottom, reaching db towards ground) @4111 8-10
+
5 rounds for time:
3 Squat Cleans tough
2 rope climbs

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Casey Robinson

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Monday Workout of the Day

A1. Front Squat @30×1 X 5 reps @ 80% X 3 sets
A2. Pull Ups Strict @3111 X 3-5 reps X 3 sets

+

For Time:

15 thrusters – 95/65#

50 Double Unders
12 thrusters – 95#
50 Double Unders
9 thrusters – 95#
50 Double Unders
6 thrusters – 95#
50 Double Unders
3 thrusters – 95#
Post time to comments.  *******Please be on time for class**********
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Thursday Workout of the Day

A1. Front Squat @3010 X 4-8 reps X 4 sets rest 20 seconds
A2. 1 Arm KB Snatch (Advanced)/Swing X 5 each if snatch/ 10-15 reps each if swing X 4 sets  Rest 2 minutes

then

6 Rounds:

Sled Push 100ft. (Back Parking Lot)
Rest 3 Minutes

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Friday – Happy Birthday Jpow!

Shoulder Press 1 + AMRAP Push Press x 5 Sets.  Increase your weight for each set.

Front Squat 3 X 3  Use the same weight for each set

10 Unbroken Toe 2 Bar X 5 sets.  Rest as needed between sets.

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Marshall Jones at CrossFit North Fulton

Farewell friend. Marshall is leaving us next week to go to the Naval Academy. We will miss you!

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