Workout of the Day
Every 3:00 for 10 rounds total:
Part A – in 3:00
Run 400 m
Part B – 2:30 AMRAP:
9 Hang Power Snatches (95/75/55…)
7 Push Ups
5 Kipping Chest to Bar Pull ups
:30 rest before returning to the run.
Notes
In this 30:00 workout you’ll alternate between part A and B until you’ve completed 5 rounds of each/10 rounds total. The goal is to complete ~2-3 rounds for the AMRAP each round, so adjust scaling and/or reps to achieve this goal.
Use round one as a warm up. If you are unsure of what weight to use or new to hang power snatches starting with the empty bar is fine. Progressively add load to your hang power snatches every round, until you find something that is moderately challenging by round 3, then hang on for the last 2 rounds. This will get grippy! Scale the distance on the run down to 270 if you can’t complete the 400m in around 2-2:30.
Pull Up Options
5 Kipping Pull Ups
5 Strict or Banded Pull Ups
7-9 Ring Rows
CrossFit Group Class Programming Template (WK4/8)
Laura Loves Barbells
CONSCIOUS SANGHA HALF DAY RETREAT AND WORKSHOP WITH CHRISTIAN FOX
Saturday August 12th 1:30pm- 4:00pm
In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com