Strength:
Power Snatch
(working with light weight focusing on form)
Metabolic Conditioning:
-500 M row
-30 power snatches (75/45)
-400 M run
-20 power snatches (75/45)
-500 M row
-10 power snatches (75/45)
-400 M row
Erika executing a front squat with excellent form!!
ATTENTION: UPCOMING EVENTS @ Ragin CrossFit
– Coach Dales FREE nutrition class this Saturday May 4th at 12:30 pm.
- Coach Wills 3 session Oly Lifting class will begin this Saturday at 8:00 am. Please sign your name on the board at the gym if you are going to attend either one.
- Ladies class this Sunday May 5 @ Noon. Ladies class will be the first Sunday of each month unless otherwise stated.
- Co-ed team competition for Ragin CrossFit members only next weekend Saturday May 11 at 10 am. You can sign up at front desk. See Announcement board for more details!!!
Skill:
Ring Dips
Metabolic Conditioning:
For time:
1 K row buy in
30-20-10 reps:
-KB swings (70/53)
-ring dips
“Jackie”
For time:
-1000 M row
-50 thrusters (45/35)
-30 pullups
Strength:
Backsquat 3-3-2-2-1
(50%-50%-60%-70%-80%)
Metabolic Conditioning:
-20 Backsquats (185/115)
*Athlete will do 1 rep every 10 seconds. If barbell touches the ground before 20 back squats are complete you will rest.
*IMMEDIATELY AFTER*
-500 M row
-50 burpees
-50 situps
Dudes shredded
Skill:
Efficient Rowing
Metabolic Conditioning:
Partner 5K
*Partner (A) will row a 250 M sprint all out while partner (B) does 5 sit-ups, 5 air squats, then rests. Once partner (A) is done, partner (B) will row a 250 M Sprint while partner (A) does 5 sit-ups and 5 air squats. This will continue until 5,000 M is reached*
“Stations”
