9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Clare
10am – Technique & Movement – Athlete Choice – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Clare
CROSSFIT
Strength
Deadlift 6-6-6-4-4-4 (Ascending)
MetCon
For Time:
30 Cal Row
30 S2OH (75/115#)
30 Bar Over Burpees
30 Front Squats (75/115#)
30 CTB Pullups
CROSSFIT
Strength
Superset 4 Sets (Ascending Weight) of:
12 Wide Grip Bench Press
8 Deficit Pushups
12 BB Bicep Curls
8 Wt’d Chin-Ups
MetCon
For Time:
40′ OH DB Lunge Walk – R (35/50#)
14 DB Box Overs – R (20/24″, 35/50#)
40′ OH Lunge Walk – L (35/50#)
14 SA Snatches (50/70#)
40′ OH Lunge Walk – R (35/50#)
14 DB Box Overs – L (20/24″, 35/50#)
40′ OH Lunge Walk – L (35/50#)
14 SA Snatches (50/70#)
CROSSFIT
Lift
5 Sets (Ascending Weight) of:
Squat Clean (5) + Jerk
MetCon
“Annie”
50-40-30-20-10 For Time of:
Double Unders
Situps
Due to unforeseen circumstances, the 6pm CrossFit class has been cancelled. Sorry for any inconveniences!
CROSSFIT
MetCon
65 Calories Row
65 Box Hops (20/24”)
40 Calories Ski Erg
40 Thrusters (65/95#)
25 Calories Assault Bike
25 KB Swings (1.5/2 Pood)
Accessory
i) 3 Sets NOT For Time of:
20 V-Ups
20 GHDBE
20/Side Dead Bug
ii) RomWOD
CROSSFIT
Gymnastics
EMOTM 12 Minutes of
Minute 1: 12 T2B
Minute 2: 40′ HSW
Minute 3: 3 LL Rope Climbs
*Repeat 4 Times*
MetCon
2 Rounds For Time of:
800m Run
40 Wall Balls (W: 14/9 M: 20/10#)
