fittt.png

Join CrossFit843

Where Athletes Train.

4.28.21 Workout of the Day

4.28.21 Workout of the Day

Happy Birthday Judson & thank you for your service to our country. 🇺🇸

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes, even those on the waitlist.

Spring League
Week 2 workout & heat times have been posted on Facebook.

Barbell
Positions- Overhead Squat
On the every 1:30 x 5
Pausing OHS 5x1
:3s quarter squat
:3s just above parallel
:3s bottom
:3s just above parallel
:3s quarter squat

Conditioning
“5 O-Clock Somewhere”
A. AMRAP 5
27 Power Snatches (95/65)
27 lateral burpees over bar
27/21calorie bike or ski
Rest 5
B. AMRAP 5
21 Power Snatches (115/85)
21 lateral burpees over bar
21/15 calorie bike or ski
Rest 5
C. AMRAP 5
15 Power Snatches (135/95)
15 lateral burpees over bar
15/12 calorie bike or ski

Run subs: 400m - 300m - 200m

Interval
1. Conditioning:
Every 3:00 min x 9 rounds (36 total min)
400 m run or 500/400 m run INTO
Round 1- Max sit-ups
Round 2 -Max DB front rack lunges
Round 3- Max DB hang C&J (alternate after every 10)
Rest 1 minute between rounds

—Alternate between run & row If possible—

4.29.21 Workout of the Day

4.29.21 Workout of the Day

4.27.21 Workout of the Day

4.27.21 Workout of the Day