We will be closed for ALL AM classes FRIDAY morning.
We will plan on opening for the 4:30, 5:30 and 6:30PM Classes.
Please Check the website before coming to classes tomorrow just in case things change. Also keep an eye open on our Facebook Groups for possible afternoon open gyms.
CrossFit Dartmouth will be open at 9am
Today Everyone will have a Judge and a scorecard to practice for the OPEN season.
Strength 3RM Push Press
“CFG Open WOD 13.2” AMRAP 10 minutes of: 5 Shoulder to Overhead (115,75) 10 Deadlifts (115,75) 15 Games Box Jumps (24,20)
OLY 7 Sets of 1 High Hang Power Snatch + 1 Hang Below the Knee Power Snatch Moderate but fast weight
METCON “CFG Open WOD 13.2” AMRAP 10 minutes of: 5 Shoulder to Overhead (115,75) 10 Deadlifts (115,75) 15 Games Box Jumps (24,20)
STRENGTH (Optional) 1a) 3×3 Bench Press – heaviest 1b) 3×3 Snatch Grip Deadlift – heaviest Alternate these movements every minute on the minute for a total if 14-20 minutes. Once you hit your 3 rm for today then repeat that weight two more times.
Strong Shoulder Circuit 1a. High Hang Muscle Snatch (non-dynamic) 3×10 1b. Straight Bar Front Raises (yes like a bodybuilder) 3×10 increase each set 1c. Band Pull aparts 3×15 reps