Functional Fitness – Fri, Sep 6

Announcements

Hyrox PFT workout Saturday, 9/14 at 8 AM and 9:15 AM. Options for non running and partner versions, see social media post for more details or ask a coach.

September Challenge: Walk/Jog/Run 800 meters 3x week to be entered to win prizes. Rules: You MUST perform 3x week at minimum to be entered in raffle AND tag the gym on social media with a picture of your watch/phone showing mileage.

Crescent City Crossfit – Functional Fitness

Warm Up

2min ANY Machine

Into 2 Rounds of:

10 Scap Push-Ups

10 Banded Strict Press

10 Banded Front Pull Aparts

6L/6R Banded Diagonals

10 Prisoner Good Mornings

10 Prisoner Air Squats

Snatch Progression With Coach

Weightlifting

15min TIME CAP

Power Snatch (2×5
2×3)

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Does Not Need to be Touch and Go Reps

Technique Work – Primer for Conditioning

Metcon

16min TIME CAP

Metcon (Time)

For Time:

10 Calorie Bike

10 Power Snatches (95/65#)

10 Burpees Over Bar

10 Calorie Bike

8 Power Snatches

8 Burpees Over Bar

10 Calorie Bike

6 Power Snatches

6 Burpees Over Bar

10 Calorie Bike

4 Power Snatches

4 Burpees Over Bar

10 Calorie Bike

2 Power Snatches

2 Burpees Over Bar
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Scale Weight on Bar as Needed

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