9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Jeff
10am – Technique & Movement – Coaches Choice – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Snatch/Accessory – Coach Jeff
CROSSFIT
Strength
i) Bench Press 10-10-6-6-2-2
ii) Static GHDBE Rows 12-12-12
MetCon
13 Minute AMRAP of:
17 Thrusters (65/95#)
21 Box Hops (20/24″)
25 Double Unders
CROSSFIT
MetCon
12 Minute Time Cap:
Increasing Ladder 1-10 of:
DB Front Squats (35/50#)
Bar Over Burpees
Immediately Followed By:
1RM Clean
CROSSFIT
Lift
EMOTM 7 Minutes of:
3-Position Power Clean + Jerk
EMOTM 7 Minutes of:
2-Position Clean + Jerk (2)
MetCon
As Many Reps As Possible of:
0:00-3:00
5 Pullups
5 OH Squats (65/95#)
3:00 – 9:00
3 CTB Pullups
5 OH Squats (75/115#)
9:00 – 12:00
1 Bar MU
5 OHS (95/135#)
12:00 – 15:00
MAX Snatches @ (105/155#)
CROSSFIT
MetCon
For Time:
80 Double Unders
40 Calories Assault Bike
40 Burpees
40 OH Squats (65/95#)
80 Double Unders
Accessory
3 Rounds NOT For Time of:
5 Pistol Squats (L)
5 Pistol Squats (R)
8 Strict Pullups
5 SA Seated DB Strict Press (L)
5 SA Seated DB Strict Press (R)
CROSSFIT
Strength
Push Press [10-8-6-4-2] x2
MetCon
For Time
21 Bench Press (95/135#)
21 Deadlifts (155/225#)
15 Bench Press (105/155#)
21 Deadlifts (185/275#)
9 Bench Press (125/185#)
9 Deadlifts (205/315#)
