Private coaching and physical therapy appointments must be cancelled 24 hours in advance and can be done by calling or emailing your coach directly (all emails are first names @sanfranciscocrossfit.com). Because it is very difficult for our coaches to re-book their appointment times on short notice, athletes who cancel their appointments within the 24 hour cancelation window will be charged for the appointment. In addition, private coaching series expire within 6 months of the first session.
A) Accumulate 6-8 working sets of Snatch + Overhead squat+ Snatch pull+ 6 second lower @70-90%.
During rest accumulate a total of 4-5 sets of knee to feet jump + 3 broad jumps
*20-25 minute cap
B) For time:
21-15-9 power snatch (95/65lb)-pullup . *10 minute cap.
B) After completion rest exactly 2 minutes than do max rep bar facing burpees in remaining time.
42 minute EMOM:
1) 12/10 cal bike erg/row or 10/8 cal assault/echo bike
2) 15 american kb swings (53/35lb)
3) bike/row cals
4) 15 wallballs
5) bike/row cals
6) 10-15 V-ups
*So you will complete 7 full rounds, with 3 minutes of each round performing the same number of cals on bike/row. Cals should take no longer than 50 secs of the minute. Other minutes should take 30 seconds or less.