9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Wall Walk/HSPU/Shoulder Taps/HSW – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Squat Snatch/Squat Clean/Fat Bar Muscle Clean & Press – Coach Clare

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CROSSFIT

MetCon

4 Rounds For Time of:

200m Row

15 Banded Squat Jumps

5 SA Burpee – L

200m Row

10 Med Ball Pushups

5 SA Burpee – R

200m Row

15 Weighted Situps

5 SA Burpee – L

200m Row

10 Ring T-Rows

5 SA Burpee – R

Mobility

Group Stretch (10 Minutes)

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CROSSFIT

Strength

Superset 5 Sets (Ascending Weight) of:

5 Floor Press

10 Incline Pec Flies

15 Side Lifts

MetCon

21 Deadlifts (155/225#)

50 Double Unders

15 Deadlifts (155/225#)

50 Double Unders

9 Deadlifts (155/225#)

50 Double Unders

15 Deadlifts (155/225#)

50 Double Unders

21 Deadlifts (155/225#)

50 Double Unders

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CROSSFIT

Strength

Front Squat 6×6 @ 75%

MetCon

8 Minute AMRAP of:

25′ SA DB FR Lunge Walk – R (35/50#)

25′ SA DB FR Lunge Walk – L (35/50#)

6 Lateral Leap Burpees

2 BMU

*Add 2 BMU Every Round*

CROSSFIT

Odd Objects

EMOTM 10 Minutes of:

Odd: 8 SA Alternate DB Snatch w/ Fat Grips (35/50#)

Even: 8 Fat Bar Muscle Cleans (80/120#)

MetCon

10-8-6-4-2 For Time of:

Hang Power Snatch (75/115#)

Wt’d KB Pistol Squats (20/35#)

*After Each Round Perform 15 Calories Ski Erg*

CROSSFIT

Strength

On Every 3rd Minute For 15 Minutes Perform:

3 Thrusters (Off Rack/Ascending)

MetCon

For Time:

1km Run

50 SDHP (Bar)

50 HSPU