STRENGTH – Snatch
15 min OTC
1 Squat Snatch EMOM (Power Snatch + OHS)
Finish heavier than last week – Increase load at 5 and 10 min
200m run backwards
10 KB Swing (70#/53#)
10 Push-up back and forth across a plate (45#/25#)
CrossFit On Day: ALL OUT EFFORTS – 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on 40 sec off, 1 min on, 30 sec off, 1 min on, 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on. (Cover as much distance as possible.)
CrossFit Off Day: 10k at 90% effort/pace
As many of you know Coach Joe is moving to SLC in August. Words can’t express what he has meant to our box and without a doubt he will be missed. The past 10 months have been an incredible ride. He has elevated so many of us, in so many ways. He will always be a part of the IoTA Community and Family and will be missed. Be sure and thank him for all he has done and wish him well this week when you see him. THANK YOU JOE!!
The good news is we will not be without a dedicated Strength Coach! Shane Smith from West Side Barbell in Ohio has moved to Cache Valley and will be joining our coaching team. He will be hanging with Joe this week to get to know everyone, so don’t be shy and introduce yourself to him. The current strength class schedule will remain the same going forward with Shane.
Just a reminder that we will only have one afternoon class Friday at 5 pm, morning schedule is as usual.
20 Min AMRAP
Run 400 meters
Max rep Pull-ups
Total number of pull-ups completed for each round will be your score.
Each time you come off/let go of the Pull-up bar run 400m.