Redline State Of The Union.
Join us tomorrow evening, right after the 5:30 class for an informative Q&A on the future and upcoming plans for CrossFit Redline.
Run 400 meters Easy
*Pick up your pace at each corner of the building. Not a full sprint, just faster.
3 Sets NFT
8 Hang Power Cleans- add a little weight from last week. Speed is still the goal
4 Burpee High Jump
A: Snatch Grip Deadlift @2020 ; 4,4,4- focus on setting up your positions for part B; challenging weight; rest 2 minutes b/t sets.
B: 4 Snatch Complexes
1 Snatch Lift Off (pause 2sec at knee)
1 Snatch High Pull
1 Power Snatch
rest 2mins x 4 sets loads are light enough to work positional strength and speed but heavy enough to challenge you. Time to put it all together and be explosive.
Barbell and Sit Up work done inside
KB work done outside
15mins – Increase tempo every 5mins
Run 200 meters-from the back door to the front steps and inside the gym.
10 Wtd. Sit Ups
5 Clean & Jerk
Choose loads and a pace that allow you you move consistently from one movement to the next with minimal stoppage for rest.