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Wednesday, August 3rd

8/2/2016

 
Workout of the Day

A) In 20 minutes, find today's heavy single snatch

B) 
Fitness
AMRAP 4:00
3 Chest to bar pull ups
​10 Front Rack Lunges (from ground)
---Rest 2 minutes, then---
AMRAP 4:00
3 Pull Ups
10 Front Squats (from ground)

Performance
AMRAP 4:00
3 Bar muscle ups
10 Front Rack Lunges (from ground) 95/65
---Rest 2 minutes, then---
AMRAP 4:00
3 C2B
10 Front Squats (from ground) 135/95

CrossFit Endurance

A) Warm-Up
400 easy jog

Skill: Running with Soft Feet

B) Long Intervals
4X400
Rest 2min between rounds

2X800 *
Rest 2min between rounds

*Only for those who want longer work.

C) Mobility
Lacrosse Ball smash on bottom of foot.  Spend at least 3 minutes each side.

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CrossFit Power Grid
1333 8th Street
Oakland, CA 94607

(510) 985-9854
CrossFitPowerGrid@gmail.com
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  • START HERE
    • Get Started
    • Schedule
    • FAQ
  • About Us
    • What Make Us Special
    • Success Stories
    • Our Team
  • Programs
  • Blog
  • Members
    • Triib / WOD
    • Appointment
    • Membership Hold Request
    • Membership Cancellation Request
    • Services
  • Drop-In