CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at track)
Nicole looked SO strong during her first ever CrossFit Competition this past weekend!
Strength
Hang Snatch + Snatch (Every three minutes, for 24 minutes (8 sets))
If form allows, aim to not let go of the bar between reps. Otherwise, let go and reset after Hang Snatch.
Both reps should be done to a full squat.
Both reps should be done to a full squat.
Conditioning
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/14 lbs)
12 Burpees
12 Wall Ball Shots (20/14 lbs)
12 Burpees
Partner 1 does 12 WB then 12 Burpees, while Partner 2 rests. Then Partner 2 does 12 WB and 12 Burpees while Partner 1 rests.
At that point, this team is at 2 rounds… continue alternating for 12 minutes. Also, if you think you’re ready to go a little heavier, check out our new Wall Ball Weights!
At that point, this team is at 2 rounds… continue alternating for 12 minutes. Also, if you think you’re ready to go a little heavier, check out our new Wall Ball Weights!