CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Odd:  3 Negative Ring Chin Ups

Even: 3 Negative Ring Dips

MetCon

11 Minute AMRAP of:

80 Calories Assault Bike

60 Wall Balls (W: 14/9 M: 20#/10′)

40 Box Jump Overs (20/24″)

CROSSFIT

Lift

“Big TnG Complex”

Heavy Single of:

Power Clean

Hang Power Clean

Push Jerk

Power Clean

Hang Power Clean

Push Jerk (2)

Power Clean

Hang Power Clean

Push Jerk (3)

MetCon

9 Minute AMRAP of:

75 Situps

60 Air Squats

45 KB Swings (1.5/2 Pood)

30 T2B

15 Prison Burpees (Burpee w/ 3 Pushups) – Click To View

CROSSFIT

Strength

Front Squat [6-4-2] x3

MetCon

7 Minute AMRAP of:

150 Double Unders

8 Power Snatches (105/155#)

30 HSPU

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet– Coach Clare

10am – Technique & Movement – HSPU/Strict Press/Chinups/MU Transition – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch/Clean & Jerk/Tempo Front Squat – Coach Clare

CROSSFIT

Strength

Sumo Deadlift 10-10-4-4-4

MetCon

“Tabata Mashup”

Calories Ski Erg

Double Unders

KB SDHP (1.5/2 Pood)

Rope Climbs

CROSSFIT

Strength

Front Rack Walking Lunge 4×10 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (35/45#)

35 Pullups