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

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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*