Active Recovery!
22 min AMRAP at Steady Pace
400m run
15 squat thrusts
500m row
20 hollow rocks
20 lateral wall balls
15 minute Mobility Flow
Skill
Double Unders / Jump Rope
Metcon
4 rounds for time
8 strict handstand push-ups
24 medball Cleans 20/14lbs
32 double unders
Accessory work
4 rounds
8/side single arm strict press
8/side single leg deadlift
12 GHD/weighted sit-ups
Monkey Business Pulling Mechanics
Skill: strict pull-ups
10 min EMOM
5 weighted pull-ups AHAFA
30 sec handstand hold
Subs
Strict pull-ups, negatives, ring rows
Plank or half wall walk hold
Metcon
15 min EMOM
Min 1 - 15 chest to bar pull-ups
Min 2 - 15 box jumps
Min 3 - 15/12 cal row
Day 1
Strength
Front squat
10 minutes Build to heavy single @80-90%
10 minutes 5x5 @ 65%
Metcon
10 min AMRAP
10 front rack lunges 135/95 lbs
10 push jerk 135/95 lbs
10 burpees over Bar
Notes:
This is the start of a squat cycle. The intent of today is to prepare our bodies for heavy loading without overwhelming our central nervous system. The heavy single should be challenging but not a max effort attempt. Sets of the 5x5 should be done every two minutes. Focus on speed and proper mechanics. We will increase percentages each week building to a heavy max out in 10-12 weeks.
Weightlifting Skill
Unbroken Snatch Patterning
E2MOM for 8 minutes
5 Snatch Pull + 5 Hang Muscle Snatch + 5 Snatch Balance + 5 OHS
MetCon
For Time
Air Force 150
20 single arm (10/arm) OHS 32/24kg
20 ring dips
20 single arm OHS
20 c2b Pullups
20 single arm OHS
20 toes to Bar
*Starting with and EMOM 4 burpees
Strength
Clean Complex
Power Clean + Hang Squat Clean + Front Squat
Every 90 seconds for 6 rounds
Start at 70% of Clean. Build to heavy.
Metcon
10-8-6-4-2
Front Squats 225/135 lbs
Box jumps 30/24”
Strict HSPU
It is with overwhelming excitement that I announce we will officially open our doors on Monday October 23rd at 5:30am!
Leading into 10/23 we will offer a Trial Period for folks to try us out in our new digs. See below for details! Please email andre@150baycrossfit.com to reserve your desired class choice(s).
Our Pre-Sale special rate of $199 per month with a 12 month commitment and $20 reservation fee will expire on Sunday October 22nd at 11:59pm.
Wheh we open on Monday October 23rd our 12 month rate will be $219 with a $149 enrollment fee.
6 month rate: $235
3 month rate: $249
Single Drop-In: $30
Drop-In 10 Pack: $250
Let’s Get After It!
SKILL
Snatch Pull Unders 3x3
STRENGTH
Snatch 5xHS (work up to Heavy Single)
- 1x5 at 90% of HS
Clean 3x2 @60-80%
- Clean 1xHS
METCON
20 minute AMRAP
- 100 yard sled push/pull
- 50 hand release push ups
- 25 strict pull ups