8 Rounds For Time
with a partner

20 Toes to Bar
20 Walking Lunges (together)
20 Med Ball Cleans (14, 20)

6-8 Rounds Not For Time

6 Strict ring dips
8 Overhead squats, 3 second decent, 2 second pause at bottom
10 Ring row, brief pause at both extension and contraction

1) Hang Clean 3×2@75%    2×2@80%

2) AMRAP 8
12 Alternating DB GTO 50, 35
10 Burpees

AMRAP 15
12 Knees to Elbow
3 Power Snatches 165, 115
15 Pull Ups
3 Power Snatches

1) Split Jerk 3-2-2-1-1

2) Emom 10 -both in same minute
20 double unders
3 jerks at 65% of max jerk on day

Remember you need to be measured BEFORE you workout so get in early before class to get that done!
Week 1 challenges
1)Partner Challenge (2 points)
Pick your poison-
With a partner–pick two of the following girl workouts to do back to back with a partner. One person works at a time.
Grace, Isabel, Diane, Fran, Karen, Jackie, Elizabeth, Helen
2) Individual Challnege (2 points)
Bike AMRAP 25 Max Calories

Paleo Challenge Baseline test
1) 10 Rep max Power Clean

2) In 10 minutes
750m Row
50 Wall Balls
AMRAP Burpees over Rower

Challenge starts this coming Monday!  Get in get signed up and get measured.  Prepare yourselves this weekend and be ready to hit the ground running come Monday.  Looking forward to hitting this challenge along with everyone.

With a partner
AMRAP 8 rest 4, then repeat amrap 8
20 Bar Facing burpees
20 Power Snatch 95, 65
20 Toes to Bar

EMOM 20
odd minutes Goat 1
even minutes Goat 2
*focus on open movements

Don’t forget we have the 2018 CFM Nutrition Challenge starting right around the corner (MONDAY)! Start getting your names up on the board if you will be participating.  If you are still wondering if you should jump in; YES.  Baseline testing will be at the start of next week along with getting your measurements done.  The buy in is $20, half of all proceeds will be donated to the Open Pantry in Lowell and the other will go to our winner.

Check out more information here  Nutrition and Fitness Challenge 2018

1) Power Snatch – unbroken TnG
10-10-10

2) AMRAP 5 bike max cals

100 calorie Row for time (cap 8)
Rest 2 minutes then;
AMRAP 10
2 Bar Muscle Ups
15 Wall Balls 20, 14

   
© 2016 Crossfit Merrimack