9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Jenna
10am – Technique & Movement – Handstand Holds/L-Sit Holds/Pistol Squats – Coach Jenna
11am – CrossFit – Coach Jenna
12pm – Olympic Lifting – Snatch/Jerk/Front Squat – Coach Jenna
CROSSFIT
Strength
Deadlift 3-3-5-5-3-3-1-1
MetCon
9 Minute AMRAP of:
3 Med Ball Cleans (14/20#)
3/Side KB/DB Renegade Rows (25/35#)
6 Med Ball Cleans (14/20#)
6/Side KB/DB Renegade Rows (25/25#)
9 Med Ball Cleans (14/20#)
9/Side KB/DB Renegade Rows (25/35#)
12 Med Ball Cleans (14/20#)
12/Side KB/DB Renegade Rows (25/35#)
Etc…