CROSSFIT

Lift

TnG Push Jerk 6-6-4-2-4-6-6

MetCon

7 Minute AMRAP of:

3 Hang Power Cleans (105/155#)

3 Pushups

6 Hang Power Cleans (105/155#)

6 Pushups

9 Hang Power Cleans (105/155#)

9 Pushups

12 Hang Power Cleans (105/155#)

12 Pushups

Etc…

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand/Headstand/Handstand Pushups/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch (Blocks)/OH Squat– Coach Jeff

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)

CROSSFIT

Strength

EMOTM 12 Minutes of:

Odd: 5 Bench Press (145/205#)

Even: 5 Ring Dips

MetCon

15 Minute AMRAP of:

40 Double Unders

3 BMU

20′ HSW

CROSSFIT

Strength

Back Squat [9-6-3] x3

Lift

Hang Squat Snatch 2-2-2-1-1-1 (Ascending)

CROSSFIT

MetCon

“9/11 Tribute”

For Time:

2001m Run/Row/Ski Erg

11 Box Hops (24/30″)

11 Thrusters (95/135#)

11 CTB Pullups

11 Power Cleans (125/185#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (155/225#)

11 Push Jerks (95/135#)

2001m Run/Row/Ski Erg