Monday 160125


Nicole 7:15pm crew

Nicole 7:15pm crew

Big Welcome to our 6 week challenge “New You CrossFit Lady Athletes that will be starting Monday at 630am and 615pm. The 6 week ladies challenge will be every Monday, Wednesday and Friday at 0630a and 615p. 

For those of you who needing a little help with Nutrition and what types of food provide FUEL or Double Muscles……check out Bailey and her tutorials. 


Dynamic Warm-Up – Mobility
Prepare for..

Strength: Back  Squat.. 
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Choose the loads based on feel, but these should be heavy!

Two set for times of:
40 Wall Ball Shots 30/20, 20/14, 14/10 10/8
30 Bar Facing Burpees Over the Barbell
20 Overhead Squats 135/95, 115/75, 95/55 75/35
10 Muscle-Ups /C2Bar/ Pullups-Dips

*Scale weight, movements and reps as needed for progression and smooth speed through the set. Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Three sets, not for time, of:
Tempo Muscle-Ups x 3-6 reps
(pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
Unbroken Double-Unders x 40-50 reps
(set your goal number and establish a good consistent rhythm to keep unbroken each set)
L-Sit x 30-45 seconds
Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Followed by…
Every 3 minutes, for 15 minutes (5 sets):
3-Position Snatch @ 75-85%
(high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Lift-Offs + Snatch Pull @ 90-95% of 1-RM Snatch
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)


One thought on “Monday 160125

  1. A done. first time I’ve done all 3×30 sec UB
    B 135,145,155
    170 (f),160,170,180,185
    C 275,295,315,295,315,335
    D did 2RFT instead. first rd 7:05, second about 17:00. wall balls is where I fall most short

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