CrossFit Summerville

Don't forget! The New Primal Games are approaching fast! Be sure to get your team together and register here.

You asked for it, and you got it! There will now be 5 am classes every day Monday-Friday!

 

Snatch Complex Time! Spend 15 minutes working up to a max in this complex:

Hang Snatch (just below knees) + Snatch (from the floor)

     - You must maintain your grip on the bar between movements.

 

6 Rounds for Time:

10 Pistols (alternating Left/Right)

20 Wall-balls 20/14#

30 Double-unders (If you don't have double-unders, each attempt counts as one)

Pause Front Squats

- 12 sets of 2 @ 80% of your 1 RM Front Squat

- There is a 3 second hold at the bottom. Hold each other accountable so that everyone stays down there for the entire 3 seconds.

 

Get a partner because you'll need one…

For Time:

30-24-18

Ground-to-Overhead 155/100#

Sprawl Balls 20/14# (pass to partner)

     - After each of the 30/24/18 rounds, both partners must carry the barbell on a Parking Lot Run.

15 minutes to work up to a 1 rep max Split Jerk.

Take 85% of that weight and perform 1 Split Jerk EMOM for 4 minutes.

 

4 Rounds for Time:

     15 Push Presses 95/65 #

     40 Double-unders

     20 Push Balls 20/14#

*Single-unders don't count at all. If you don't have DU's, now is the time to get them. 

Don’t forget, the Primal Games are coming up soon! Register here.

 

5 am classes: Monday, Wednesday, and Friday

 

15 Minutes to find a 3 rep max Good Morning

 

For Time:

Bar weight is 95/65#

Start at one end of the mats.

     20 Back Squats

     Walking Lunges to the other side

     20 Overhead Squats

     Walking lunges back to other side

     Immediately following:

3 Rounds:

     Row 250 meters

     15 Kettlebell Swings 23/16 kg.

 

Score is total overall working time.