1/17/18

Agate Pass CrossFit – CrossFit

Warm-up

Skill/Strength

Sumo Deadlift (3-3-3-2-2-1)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 11 minutes of:

5 power snatches 95/65

10 overhead walking lunges 95/65

1 rope climb

Men: 95 lb.

Women: 65 lb.

Scaled option

Scaling this WOD

This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate Option/master option 40+ (I will try to make a masters option more often)

Complete as many rounds as possible in 11 minutes of:

5 power snatches

10 overhead walking lunges

1 rope climb or 2 half’s

Men: 75 lb.

Women: 55 lb.

Beginner Option

Complete as many rounds as possible in 11 minutes of:

5 power snatches

10 walking lunges

3 rope pulls , from lying to standing

Men: 45 lb.

Women: 35 lb.

Announcement

Agate Pass Fitness is now open and following strict covid protocol. We will keep you safe with small classes, temperatures taken before entering the gym, washing hands, masks required while moving thru the gym, large doors open for ventilation, assigned workout stations, stringent disinfection regime and all classes led by coaches to insure your safety and social distancing. All classes are reserved to insure we meet state requirements! Give us a call to reserve a class so you can come and get fit and healthy!

Agate Pass Fitness is closed at this time due to our state mandate.  Online classes and personal training available at this time.