3/11/2019 - 3/17/2019

Week of 3/11-3/17


ANNOUNCEMENTS

Vickery is having our Annual St Paddy’s House Party on Greenville. All our welcome.

Link to facebook event HERE

Vickery St Paddys Day T shirts will be here Tuesday

ALL CLASSES ARE CANCELLED SATURDAY.

SUNDAY Open Gym 11-1pm


MONDAY
Kipping Tech Review
+
AMRAP 10min
Kipping Pullup

Cap = 150 Pullups (score = time)

*Scales
10min Emom Strict Pullup
or
10min of 30on/30off Negatives
+
E3min x 15min (5 sets)
0:20s of AB Sprint
2:40 of Rest

Track Individual Set Calories


TUESDAY
10min
Min 1 : 30sec Max V sit up > Suit case
Min 2: 45 Sec Crab Walk Hold
+
6 Sets (135/95)
12 UB Hang Cleans
300m Run
R3min

*2:30Cap

Score = Total time, track own work/rest


WEDNESDAY
8min
30s Burpees
30s Rest
30s Star Jump
30S Rest
+
23min to Complete
3,3,3,2,2 Bench Press
R3min
+
23min to Complete
5x2 Back Squat
~R3min

TECH Back Squat
: 5x12 @3010, additionally to raised platform if needed


THURSDAY
45min AMRAP
A1) 10 Koji Press
R60s
A2) 4 Power Snatch Singles (1 Every 10sec)
R 60s
A3) 4 Tough Box Jumps
R60s
A4)400m Run
R90s


FRIDAY

CrossFit Open 19.4


SATURDAY CLASSES ARE CANCELLED. SEE YOU AT ST PADDYS PARTY!

9am Strength Saturday
Cancelled

10:15am Saturday Communtiy
Cancelled.


SUNDAY
OPEN GYM IS STILL 11-1pm

No Sunday Skills this week. It is the first 2 Sundays of each Month.

Next Sunday Skills is with Jessica on April 7th.

She will be covering the In's and Out's of the Squat and how to be better.