CROSSFIT

Strength

OH Squat 8-8-8-8 (Ascending)

Lift

Snatch Balance 4-4-4-4 (Ascending)

MetCon

For Time:

50 Calories Assault Bike

30 Power Snatch (55/75#)

10 Ring Muscle Ups

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – T2B/CTB Pullups/Glide Kips/BMU – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – CANCELLED (Program To Be Posted On Whiteboard)

CROSSFIT

MetCon

20 Rounds For Time of:

7 Pushups

5 Wall Balls (W: 14/9 M: 20#/10′)

3 CTB Pullups

1 Deadlift (225/315#)

CROSSFIT

MetCon

For Time:

1000m Row

50 DB Chest Press (35/50#)

35 T2B

50 DB Chest Press (35/50#)

1000m Row

CROSSFIT

Lift

Snatch Deadlift (2) + Squat Snatch 7×1 (Ascending)

MetCon

For Time:

21 Calories Assault Bike

21 Power Cleans (75/115#)

15 Calories Assault Bike

15 Power Cleans (95/135#)

9 Calories Assault Bike

9 Power Cleans (105/155#)

CROSSFIT

MetCon

2 Rounds For Time of:

30 Thrusters (55/75#)

30 Pullups

Accessory

EMOTM 12 Minutes of:

Odd: 10 GHDSU

Even: 3 Rope Climbs