Days Past
As of today CrossFit Green Bay is officially 10 years old. 10 years, over 3600 workouts and thousands of people through the doors of the 3 different CFGB locations. It all started from seeing a random dude doing some crazy looking pull-ups at the Y. I ask the young man, what is it you are doing and he told me CrossFit and the moment I clicked on CrossFit.com it was love at first sight. Congrats to all that have made your fitness priority number one and making it happen at this little gym of ours! We were planning a party for the 17th and as much as I despise this pandemic we will be holding off until at least the mask mandate expires but have no doubt there will be a keg party to celebrate this milestone. Again thank you all and here’s to 10 more!
Have a great Thursday!
1.) Back Squat 1 x 3@ 60%, 1 x 3@ 70%, 1 x 4@ 80%, 1 x 3@ 90%, 2 x 5@ 85%, first 2 rounds every 2 minutes then every 3 minutes for the remaining 4
note: if you feel the weight is going to kill you, it’s ok to decrease it
2.) Days Past
50 Double Unders
21 Alternating Dumbbell Snatch 50/35lb
21 Pull-ups
50 Double Unders
15 Alternating Dumbbell Snatch 50/35lb
15 Pull-ups
50 Double Unders
9 Alternating Dumbbell Snatch 50/35lb
9 Pull-ups
3.) 3 rounds
15 Reverse Hyper
15 Back Extension
Session 2
-Every 3 minutes for 6 rounds starting @ 60% adding load each round
Snatch Pull to Hang->Floor->High Pull->Power Snatch
-5 rounds
Before each set complete 10/7 cal Assault Bike Sprint
Split Jerk Doubles @ 75%
Note: complete both reps before setting down, keep rest under 3 minutes
-9 minute AMRAP
10 Burpees
3 Bar Muscle Ups
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