1600 SW 17th Ave
Ocala, FL 34471

6/13/2016

June 12, 2016

Announcements

June 13th – No 6:30 or 7:30 class – switching to only 7pm in the Summer
June 13th – Mobility Class moving to M/W/F 6:30- only 30 min long
High School Program Tues/Thurs 3:30, Sat 9am – Needs special waiver
Bacon Beat Down – June 24-26
Crossfit Express 12:15-12:45 M/W/F
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Snatch Fundamentals (10 min)
Then EMOM 8
Snatch High Pull + Hang Power Snatch
You choose weight but focus on FORM

View Public Whiteboard

Warm-up (No Measure)

400m run or row

Then 2x

10 Pass Throughs

10 Jumping air squats

30 sec calf stretch (each)

30 sec pigeon stretch (each)

SNATC: Snatch Pull + Hang Power Snatch (EMOM 8)

GPP: Metcon (Time)

Descending Ladder 10-9-8….

Hang Power Snatch 95/65

Wall Ball 20/14

COMP: Metcon (Time)

Descending Ladder 10-9-8….

Hang Power Snatch 115/85

Wall Ball 20/14 (9ft)

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