LADIES NIGHT THIS FRIDAY AT PRECISION!!!
The first Friday of every month, Precision will host a LADIES NIGHT class. This class will be coached by the gym’s female coaches to help other female crossfitters with technique, skill, and efficiency. Any skill level is welcome. After class we will get together for a girls night out! Dinner or drinks or gelato…..OR ALL THREE! Sign ups will be at the front of the gym for those who would like to attend. Please list two or three things you might want to specifically work on during the class. Invite your friends!
Classes start this Friday, October 4th @ 6:30 pm and will be lead by Coach Katie Crowe. Make sure to sign up at the front desk!
WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 Push Ups
10 Air Squats
5 Strict Pull Ups
Then:
5 Min. of Mobility
LIFT:
EMOM For 10 Min.
3 Power Cleans
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
Men: Work from (135-185), (115-165), (95-135) (75-115)
Women: Work from (95-135), (75-115), (65-105), (55-85)
Then:
Proceed to load up to your WOD weight.
WOD:
“MOUSE TRAP”
For Time:
3 Cleans (245/165) (225/155) (205/135) (185/125)
30 Pistols
15 Alt. KB Snatch (70/44) (53/35) (44/26) (35/18)
6 Cleans (225/155) (205/135) (185/125) (165/115)
30 C2B Pull Ups
15 Alt. KB Snatch
9 Cleans (205/135) (185/125) (165/115) (155/105)
30 Pistols
9 Bar Muscle Ups
*You may also sub. db’s for kb snatch.
**This wod is very strength based. Go heavy, but be able to maintain technique. It is not about speed!
POST WOD:
Roll and Stretch
