Crossfit-HR will be offering Kids and Teen Classes again starting February 1! Kids and teens between the ages of 7 – 17 who are looking for a fun, challenging, strength & conditioning program need to take a look at Crossfit-HR. All workouts are scaled to fit the capabilities of the athlete. All are welcome! Class size is limited.
Please contact Jim and Dianne Koske to secure a spot. Contact info below.
Then WARMUP THE SPECIFIC MOVEMENTS OF THE DAY’S WOD THOROUGHLY. IF IT IS A LIFTING DAY, THEN TAKE TIME WARMING UP TO YOUR FIRST PERCENTAGE. START WITH EMPTY BAR AND BUILD UP…DON’T HOP RIGHT INTO THE WOD.
5 x Power Snatch @ 55% 1 RM
5 x Power Snatch @ 65% 1 RM
5 x Power Snatch @ 75% 1 RM
5 x Power Snatch @ 80% 1 RM
5 x Power Snatch @ 85% 1 RM
rest, then conditioning as follows:
3 sets of 50 hip extensions (rest as required between sets)
5 sets of 30 double unders (rest 45 seconds between sets)