9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Handstand/HSPU/HSW – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch Balance/Power Snatch/Hang Squat Snatch/Seated Box Hops – Coach Clare

CROSSFIT

Strength

5 Sets (Ascending Weight) of:

2 Clusters {Squat Clean Thruster}

MetCon

For Time:

40 DB Snatches (35/50#)

10 Hang Power Cleans (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Thrusters (95/135#)

20 Burpee Box Overs (20/24″)

10 Thrusters (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Hang Power Cleans (95/135#)

40 DB Snatches (35/50#)

CROSSFIT

Strength

Superset 3 Sets (Ascending Weight) of:

10/Side SA DB Press

12 Seated Hammer Curls

20-30s L-Sit Hold (Rings)

MetCon

In Teams of 2 Complete:

15 Minute AMRAP of:

15 Bar Muscle Ups

30 BF Burpees

60 Front Squats (75/115#)

CROSSFIT

Lift

Clean + Front Squat 6×1 (Ascending)

MetCon

“The Joker”

For Time:

1 ↑ 10 T2B

10 ↓ 1 Deadlift (155/225#)

CROSSFIT

MetCon

On Every 2nd Minute For 30 Minutes Perform:

0:00-2:00 – 20 Calories Assault Bike

2:00-4:00 – 20 Weighted Box Step Ups (W: 16/35 M: 20″/50#)

4:00-6:00 – 22 Calorie Row

6:00-8:00 – 120 Double Unders

8:00-10:00 – 22 Calorie Ski Erg

*Repeat 3 Times*

CROSSFIT

Lift

i) Snatch Pull 3-3-3-3-3 (Work Up To 110% 1RM Snatch)

ii) Snatch + Hang Snatch 5×1 (Ascending)

MetCon

For TIme:

5 Pullups

10 Pushups

15 Air Squats

50′ HSW OR 100′ Bear Crawl

10 Pullups

20 Pushups

30 Air Squats

50′ HSW OR 100′ Bear Crawl

15 Pullups

30 Pushups

45 Air Squats

50′ HSW OR 100′ Bear Crawl

20 Pullups

40 Pushups

60 Air Squats

50′ HSW OR 100′ Bear Crawl