Home of CrossFit Sanctify!

Friday 150206

Kevin getting set for a clean.
Remember the schedule today: normal classes in the morning, open gym from 3:30-5:30, Mary Hanks' Going Away Party at 5:30PM (workout first then potluck to follow).


A. Snatch: 10min to build to a tough (not max) single
B. Every 2 min x5 sets: 5 Power snatch, 95/65 + 12 Wall Balls, 20/14
C. 5min for DU skill work
8min AMRAP:
5 Box Jumps, 24/20
10 AbMat sit ups
20 DU's

Post rounds/reps completed to board.


A. EMOM x8: 2-3 BS @60% of 1rm, speed focus
B. build to a 1rm SC thruster
C. Every 30 sec for 10 min: 1 SC thruster @70% of B
21, 15, 9 for time
thruster, 95/65

- coach must validate if going for Fran record board
- record 1RM SCT and time to board

Mary's Farewell Workout

Teams of 2
20 min AMRAP:
30 Power cleans, 135/95, 115/75, 95/65
30 Box Jumps, 24/20" (step-ups allowed)
30 Kettlebell Swings, 32/24kg, 24/16kg, 16/12kg
30 Pull-Ups, CTB, regular, jumping

Notes: You and your partner can split the reps anyway you want between the two of you. Post partners and rounds/reps completed to board.