Monday 4.30.18

 Vic C.

Vic C.

Gunner Notes:
1.  Group Management:
There are times during class when the coach needs to gather the class into the whiteboard to go over moments or the workout.  Please be courteous and come on in and listen with the group.  We know there is an urgency to set up your equipment, talk with a neighbor or check your phone -- however we do request your attention during that time so everyone is on the same page.  We are always trying to offer you better instruction and appreciate very much when you give the trainer your undivided attention for that brief time.  THANKS SO MUCH!

2.  Friday, May 4th @ 6:45 pm - ZUMBA NIGHT @ Shotgun CrossFit!  Come on in and show us your inner Shakira!  You WILL EARN A COMMITTED CLUB POINT IF YOU COME.  Whoop!

Strength:
Every 3 minutes

Four sets of:
Front Squat x 5-6 reps @ 41X1

Note:
Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks, you’ll be asked to increase the loading by approximately 5% each week, so be sure to track your results.

WOD:
AMRAP 12 minutes of: 
30 Double-unders
10 Burpees
3 Bar Muscle-ups

Sc:  10 attempts or 60 singles
3 C2B, pull-ups or ring rows
 

Mandi Reading