GROUP WARMUP
2 sets -
1:00 air bike
10 walking lunges with torso twist
10 alternating bird dogs
5 hang power snatch -> power snatch
PACE DRILL
1 round @70% effort -
25/20 calorie Airbike
10 power snatch RX 135/95 M55+ 95/65 (alternate: power clean; power position power snatch)
3:00 rest
1 round @80% effort -
25/20 calorie Airbike
12 power snatch RX 115/75 M55+ 75/55
3:00 rest
1 round @ 90% effort -
25/20 calorie Airbike
15 power snatch RX 95/65 M55+ 65/45
*record times for each round
HAMSTRINGS AND GLUTES
3 sets -
8 banded deadlifts
8 hamstring gliders
MOBILITY
3:00 seated forward fold
HAPPY BIRTHDAY TO LISA BUELL & JOEL MOLINARI!
Head's Up - The CrossFit Open
The next CrossFit Open starts October 10. In years past, the Open was always in the Spring, but with the new qualification process and the introduction of Sanctionals, they are moving it to the Fall, so we have another one this year!
Stay tuned for details. We are planning on doing Saturdays only. If that doesn't work for you and you plan on participating, email contact@verostrength.com. If we need to add an additional event day/time, we will based on the need.
