Wednesday, 9/9/20

Posted by CrossFit Martha's Vineyard on September 8, 2020
Posted in: Uncategorized.

All members and drop-ins are required to sign-up for class.

Please check the WODTogether site to sign up for one of our outside classes or to find a payment plan.

Couple Announcements:

Starting this week (9/7) we will be merging the 8:30am and 9:45am to a 8:45am class.

The Monday and Wednesday 3pm class will be a teen class. Adults are still welcome to come but the focus will be on the teens.

A new beginner cycle is starting Tuesday and Thursday at 6:45pm and will run every Tuesday and Thursday for the rest of the month. Email Sara at crossfitmv@gmail.com to reserve your spot! This class time will also be an open gym time for any members needing to squeeze in a wod.

WOD:
Option 1:
A. 3 Position Power Snatch
*build to a heavy complex*
*floor, knee, hang*

B. 3 min AMRAP
7/5 calorie Bike
12 Power Snatches (95/65)
rest 3 mins
3 min AMRAP
7/5 Calorie Bie
8 Power Snatches (115/85)
rest 3 mins
3 min AMRAP
7/5 Calorie Bike
4 Power Snatches (135/95)

Option 2:
A. Bench Press x 1
then 85% x max reps and 75% x max reps

B. 5 Rounds
20 High hang Power snatches (empty bar)
20 Reverse Lunges 
20 Bent over Barbell Rows