Three Rounds - 1st round, women start with a 15 lb. dumbbell, men with a 25 lb. dumbbell, 2nd round start with a 20/30 db, 3rd round start with 25/35 db. First Round - 6 minute AMRAP of: 6 dumbbell hang power snatches (3 each arm), 4 overhead lunges (rt. arm), 4 weighted step ups, 6 hang power snatches, 4 overhead lunges (lt. arm), 2 weighted pull ups/ or 10 second weighted bar hang, run 50 meters. After each time through the AMRAP increase weight of dumbbell by 5 pounds. After the first round, max rep push ups (stop a few reps short of failure) rest 2 minutes. Second Round - 5 minute AMRAP of the above movements, starting with a db five pounds heavier than the first weight used for round 1. After second round, do half the number of push ups you did between rounds 1 and 2 then rest 2 minutes. Third Round - 4 minute AMRAP of the above movements, starting with a db five pounds heavier than first weight used for round 2.
Cookie: 100 double-unders for time.
Tony Blauer is coming to Crossfit Santa Cruz on Wednesday, October 5th for a FREE clinic. Don't miss this useful self defense clinic.
H&H Fresh Fish is excited to introduce our new Community Supported Seafood (CSS) drop-site, CrossFit Santa Cruz Central! We choose the freshest fish we have each week and prepare a cooler bag for you to pick up weekly. Our seafood pick-up is Tuesdays from 2:30-6:30. Please don't hesitate to ask if you have any questions. You can look at our website www.hhfreshfish.com for any information and we are available to walk you through any details of our program over the phone so feel free to give us a call! (831) 461-1576
Our Fall Season is just starting! Email firstname.lastname@example.org , call us or click on our online sign up form: