Monday 10/21

THERE WILL BE NO CLASS THIS SATURDAY. Ant, Neil, Andrea and Michelle are competing in Crossfit Danbury’s Scream & Clean Throwdown. Everyone MUST come and cheer them on! Wear any OSA gear you have and bring friends/family!

CORE SET#1: “30 Seconds is a Long Time”
10 minutes or ALAP (As Long As Possible)
30s Hollow Hold, right into
30s Superman Hold
*Rotate non-stop for 10 mins or until failure*

CORE SET#2: “No One Did This Last Week”
4x each not rotating
5-8 Glute Ham Raises
8 Weighted Hip Extension@HP

CORE SET#3: “Get Me Some Almonds”
3x
16 Med Ball GHDSU
12 RDL
28 Mt. Climbers Per Side

 

STRENGTH: Split Jerks
W/u – 1×4, 3×2@increasing
W/s – 4×1@medium-heavy

METCON: “Is That Paleo?”
LEVEL 2
3 RFT
8 Front Squats@135/95
6 HSPUs
4 Bar Muscle Ups
*rest 1:1*

LEVEL 1
3 RFT
8 Front Squats
6-10 Chest to Deck Push Ups
6-10 Chest To Bar Pull Ups
*rest 1:1*

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