If you’re looking to transform you body in 2012, CrossFit CityPlace is the place to make it happen. Our coaches care about you and your goals. The CrossFit program will benefit your goal to lose fat and or gain muscle, it’s that simple. If you never tried a CrossFit Class, come by and we will show you the benefits of this amazing program and how it can change your life.
Strength:
Strict Press 4×2 (as heavy as possible)
Conditioning:
10 min AMRAP
30 Dubs
15 Power Snatches (75/55)
Core:
3 rounds (not for time)
15 Barbell Rollouts
20 Hollow Rocks
Conditioning:
For Time:
60 Wall Balls (20/14)
50 Pullups
40 Burpees
30 Box Jumps (24/18)
20 Ring Dips
Output:
500m Row Time Trial
Strength:
Deadlift 5-3-3-2-2RM
15 min AMRAP
12 Russian KB Swings (53/35)
9 TTB
30 Dubs (90 singles)
4 RFT:
10 Burpee up and over box jumps (24/18)
5 MU
Run 200m
5 Hang power snatch (95/65)
Gymnastics:
10 mins handstand walk/hold work
Strength:
Front Squat 5×2
Conditioning:
30 Squat Clean Thrusters (135/95)
Core:
160 Abmat Situps (as few sets as possible)
Strength:
Bench Press 4×5 (on last set add 10-20 # and do a ME set)
Conditioning:
4 RFT
20 KB Swings (53/35)
6 Push Jerk (155/105)
10 Strict Chin Ups
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