Sunday Rest Day

Sunday, October 27, 2013

 Remember, no Track today!

Yoga at 8pm – Sign up HERE


10 Wall extensions
10 Burpees
10 PVC Dislocates
10 PVC Overhead Squats
10 PVC Snatch Balances
10  Burpees


15 minutes to establish a 1RM Snatch

Notes:  Newer athletes may spend time working on technique. Work from position 1 and 2 and dial in overhead positioning. If this is still limiting, the athlete may work up in the Clean & Jerk.


Run 800m
20 Muscle Ups
Run 400m
40 Push Press 115/75/55
Run 800m
– 15 minute cap –

 Notes: Scaling for the muscle ups today will be either bar muscleups with a band or 5 sets of 5 pull ups and 5 dips.

Cool Down:

Roll out calves, quads, and lats.



Congratulations to the Red Team Venice for winning our first Paradiso CrossFit World Championships!  Details, photos and videos to come all week:)


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