Thursday, 11 April 2019

Interested in joining our May Elements group? Sign up here to reserve a spot.


Part A:
Every 3 minutes for 5 Rounds
1 Snatch Balance + 2 Pause OHS at 95%+% of 1RM

Part B:
Squat Clean (135/95)
Ring Dips


One more week of our OHS strength cycle – stick with it. This week we’re increasing the interval time to a full 3 minutes. You’re going to need it. As with all these complexes, your coach will have notes on how to warm you up effectively.

Part B is another CrossFit “Girl” workout. I believe we’ve only done Elizabeth recently with Power Cleans, which is not technically the Rx’d workout. Traditionally, the workout is done with squat cleans. Have fun. This is a banger.


Circuit Fit (630a/630p/730p)
Teams of 2
AMRAP 30 mins
100/75 Cal Bike or Row 2000m/1500m
60 Alt. DB Snatch (35/25)
200 DU
30 Ring Dips

Both can work at same time but only on different movements. One entire round of all movements must be completed though before either partner starts the next round.