Monday 3.16.2015

*Congratulations to everyone who completed the Whole Life Challenge!  We will be repeating the baseline workout tomorrow (Tuesday).  Also, anyone that would like to do final body fat measurements, please e-mail adam@fullrangecrossfit.com to schedule a time slot!

"FITNESS"

A. Every 90 seconds, for 15 minutes (10 sets, 5 of each)Odd Sets – Deadlift x 6 repsEven Sets – Bench Press x 6 reps*On both movements, add weight if you get all six reps.B. Complete as many rounds and reps as possible in 10 minutes of:5 Single Arm DB/KB Clean and Press (each arm)10 Burpees100 Meter RunC. (Post Class) Three sets of:Hollow Hold/Rock x 30-40 secondsRest as neededSupine Ring Rows x 8-10 reps @2111Rest as needed

"PERFORMANCE"

A. Take 12-15 minutes to build to a heavy single SnatchB. For time:5 Shoulder to Overhead (185/125 lbs)10 Power Cleans (185/125 lbs)15 Burpees Over the Barbell600 Meter Run15 Burpees Over the Barbell10 Power Cleans5 Shoulder to OverheadC. (Post Class) Three sets of:Hollow Hold/Rock x 30-40 secondsRest as neededSupine Ring Rows x 8-10 reps @2111Rest as needed

"COMPETITION"

*For the duration of the Open, we will be following directly along with the Invictus Competition Program.  Please check their blog for today's workout.

"ENDURANCE"

1 Minute Run1 Minute Double Unders1 Minute AirDyne1 Minute Ball Slams1 Minute Row1 Minute Plank HoldRest 1 minutex5 rounds