Ballston CrossFit » Monday, January 1, 2018
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Monday, January 1, 2018

Jeremiah 29:11 “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”


There is only one class today! If you want to start the New Year off right, reserve your spot in the noon class ASAP!


Strength/Skill Schedule
Monday: AMRAP Intervals
Tuesday: Back Squat
Wednesday: Clean and Jerk Complex
Thursday: Benchmark “Mary”
Friday: Double Unders/Gymnastics
Saturday: Deadlift
Sunday: Hero WOD “Jack”

Teams of 4. One person working at each station at the same time. Partners rotate during the rest periods. Score Total Reps as a team. 20:00 Clock

‘2018 New Years Workout’

Station 1:
AMRAP 4 Minutes
20 Kettlebell Goblet Squats (24/16 KG)
18 Kettlebell Swings (24/16 KG)

Rest 1 minute

Station 2
AMRAP 4 Minutes
20-Calorie Row
18 Power Snatches (75/55#)

Rest 1 minute

Station 3
AMRAP 4 Minutes
20 Thrusters (75/55#)
18 Burpees

Rest 1 minute

Station 4
AMRAP 4 Minutes
20 Box Jumps (24/20″)
18 Push-ups

RX+: 95/65

 

POST-WOD FINISHER
Pick a gymnastics weakness to work on (pull-ups, HSPU, muscle-ups, dips, etc.)

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