CROSSFIT

Strength

Front Squat 6×6 (Ascending)

MetCon

For Time:

4 Rounds of:

12 Deadlifts (95/135#)

10 Pushups

3 Rounds of:

10 Hang Power Cleans (95/135#)

8 Ring Dips

2 Rounds of:

8 Clean & Jerk (95/135#)

6 HSPU

 

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Ring Muscle Ups/HSPU/Kipping – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Accessory – Coach Clare

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CROSSFIT

Lift

Deadlift 5-5-5-3-3-3

MetCon

“Tabata Mashup”

Calories Rower

Bear Crawl

Calories Ski Erg

Sandbag Squat Clean Thrusters

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Tabata (Tuh-Baa-Tuh) n. – New Word Suggestion: a form of high-intensity exercise comprising twenty seconds of intense activity followed by ten seconds of rest, conducted over four minutes or 8 sets.

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CROSSFIT

Strength

Superset 6 Sets (Ascending Weights) of:

8 Close Grip Bench Press

4 Strict Weighted Ring Dips

MetCon

For MAX Reps:

0:00-4:00

AMRAP of:

5 SA DB Thruster – R (20/35#)

5 SA DB Thrusters – L (20/35#)

5 T2B

4:00-6:00

-Rest-

6:00-11:00

AMRAP of:

5 SA DB Hang C/J – R (35/50#)

5 SA DB Hang C/J – L (35/50#)

5 CTB Pullups

11:00-13:00

-Rest-

13:00-19:00

AMRAP of:

5 SA Snatch – R (50/70#)

5 SA Snatch – L (50/70#)

5 Bar MU

CROSSFIT

Lift

Snatch 2-2-2-2-2-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

25′ DB FR Walking Lunge (35/50#)

60 Double Unders

CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

3 Rounds of “Mary”:

5 HSPU

10 Pistol Squats

15 Pullups

Accessory

EMOTM 8 Minutes of:

Odd: 5-8 Ring Dips

Even: 8-12 T2R (Toes 2 Rings)

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