CROSSFIT
Gymnastics
NOT For Time (20 Minute Time Cap):
20 Strict Pullups
1 LL Rope Climb
20 Kipping Pullups
1 LL Rope Climb
20 Strict Chinups
1 LL Rope Climb
20 Ring Rows
1 LL Rope Climb
MetCon
7 Rounds For Time of:
7 SDHP (65/95#)
7 SA DB Push Jerk – R (50/70#)
7 SA DB Push Jerk – L (50/70#)
CROSSFIT
Lift
EMOTM 15 Minutes of:
Min 1-5: 3-Position Power Snatch @ 45%
Min 6-10: 2-Position Power Snatch @ 55%
Min 11-15: 1 Power Snatch @ 65%
MetCon
21-15-9 For Time of:
Deadlift (155/225#)
T2B
CROSSFIT
Strength
Back Squat 2×4 @ 85%
MetCon
For Time (26 Minute Time Cap):
20 BF Burpees
20 S2OH (75/115#)
20 BF Burpees
20 S2OH (95/135#)
20 BF Burpees
20 S2OH (105/155#)
5 Burpee RMU
5 S2OH (125/185#)
5 Burpee RMU
5 S2OH (145/205#)
5 Burpee RMU
5 S2OH (155/225#)
9am-12pm – Open Gym
9am – Plyometrics – Quick Feet/Sprints/Ladder – Coach Clare
10am – Technique & Movement – Athlete Choice – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Clean/Jerk/Snatch/Front Squat – Coach Clare
CROSSFIT
MetCon
“The Sevens”
7 Rounds For Time of:
7 HSPU
7 Thrusters (95/135#)
7 K2E
7 Deadlifts (165/245#)
7 Burpees
7 KB Swings (1.5/2 Pood)
7 Pullups
*45 Minute Time Cap*
CROSSFIT
Strength
i) Bench Press 3-3-3-3-3-3-3-3 (Ascending)
ii) Seated BTN Press 6-6-6 (Ascending)
iii) Stiff Legged Deadlift 12-12-12 (Across)
MetCon
For Time (12 Minute Time Cap) of:
21 Hang Power Clean (125/185#)
21 Air Squats
5 Ring Muscle Ups
15 Hang Power Clean (125/185#)
15 Air Squats
3 Ring Muscle Ups
9 Hang Power Clean (125/185#)
9 Air Squats
1 Ring Muscle Up
