MONDAY

15 minutes:
1 high hang squat clean
1 hang squat clean
1 squat clean
3 front squats

AMRAP 13 minutes:

20 deadlifts
20 box jumps
20 push ups
16/20 calorie row

TUESDAY

In 10 minutes.

1 set of max ring rows
1 set max strict press

Then AMRAP of each movement in the remaining time at 50%.

For time:

5 rounds
6 hang power clean and push jerk
10 burpees
14 v-ups

WEDNESDAY

3 position snatch
Pause in each start position.

For time

40 front squats
40 double unders
40 calorie row
40 push ups
40 double unders
40 box jumps
40 double unders

THURSDAY

Back squat 3 x 12 reps + 1 x 10 reps

4 rounds
16 push press
12 good mornings
8 bent rows

FRIDAY

3 squat and split jerks.

Mobility work

CrossFit Kids

CrossFit Kids classes are back on! On Saturday in the Lab at CrossFit GVA & On Wednesday at 1227.

GVA: 10h-10h45 for the kids and 11h-12h for the teens. 1227: 14h-15 for the teens and 15h15-16h15 for the kids.

As you know, we will be observing hygience and social distancing rules. That means we can accept a maximum number of 3-4 students per class. Parents will not be allowed to stay during the class.

Reservations can be made on Wodify for those with memberships. If you wish to book a class but don’t yet have a membership, please send an email to kids@crossfitgva.com for any questions.

Sustainable

The custom CrossFit GVA MIZU bottles have arrived! For now, they are at GVA but we will also be bringing them to 1227. Ask the coach if you want one!

M8 Model – 750 ml – 18/8 Food Grade Stainless Steel – 100% BPA Free – 100% Recyclable 🌿 Price: CHF 25.-