9am-12pm – Open Gym
9am – Plyometrics – Two Foot/Single Foot Jumps – Coach Jeff
10am – Technique & Movement – Headstand/Handstand/Kipping/Wall Walk/HSW – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex/Speed Cleans – Coach Jeff
CROSSFIT
Strength
Deadlift 2-2-4-4-2-2-1-1 (Not to exceed 90% of 1RM)
MetCon (Odd Objects)
EMOTM 16 Minutes of:
Min 1: 2×40′ Standing Sled Rope Pull
Min 2: 2×40′ Sandbag Lunge Walk
Min 3: 4×40′ DB Carry (70/100#)
Min 4: 5 Axl Bar Muscle Clean & Strict Press (Weight = Athlete Choice)
*Repeat 4 Times*