9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Sam
10am – Technique & Movement – Kipping Progressions (T2B/Pullups/BMU) – Coach Sam
11am – CrossFit – Coach Sam
12pm – Olympic Lifting – Squat Cleans/Power Cleans/Jerks (Split/Push) – Coach Sam
CROSSFIT
Lift
EMOTM 15 Minutes of:
Min 1-5: Snatch Pull + Snatch High Pull + Squat Snatch
Min 6-10: Snatch (3)
Min 11-15: Snatch (2)
MetCon
For Time:
50 Double Unders
40 DB Snatches (50/70#)
50 Double Unders
40 Lateral DB Burpees
50 Double Unders
40 Goblet Squats (50/70#)
50 Double Unders