CROSSFIT

Strength

i) Back Squat 15-20-15-20-15

MetCon

17 Minute AMRAP of:

20 Stationary DB Lunges (35/50#)

6 CTB Pullups

6 Snatches (65/95#)

20 Stationary DB Lunges (35/50#)

8 CTB Pullups

8 Snatches (75/115#)

20 Stationary DB Lunges (35/50#)

10 CTB Pullups

10 Snatches (95/135#)

20 Stationary DB Lunges (35/50#)

12 CTB Pullups

12 Snatches (105/155#)

20 Stationary DB Lunges (35/50#)

14 CTB Pullups

14 Snatches (135/185#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Coaches Choice – Coach Clare

11am – CrossFit – Coach Clare

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

CROSSFIT

Strength

i) Deadlift 4×6 (Ascending)

ii) Bench Press 4×6 (Ascending)

MetCon

6 Rounds For Time of:

14 SDHP (55/75#)

14 Strict Press (55/75#)

CROSSFIT

“Open Prep”

MetCon

CrossFit Games Open 18.0

21-15-9 For Time of:

DB Snatches (35/50#)

Burpees

Reminder to everyone that the 2018 CrossFit Games Open registration is now LIVE!!!!

Click HERE to register.

CROSSFIT

Gymnastics

Straddle Split & Paralette Drills

MetCon

20 Rounds For Time of:

1 Burpee Ring Muscle Up

3 Deficit HSPU

5 DB Cleans (50/70#)

CROSSFIT

Lift

Hang Snatch

2×3 @70%

2×2 @ 80%

2×1 @85%

3×1 @ 90%

MetCon

8 Minute AMRAP of:

6 Power Snatch (65/95#)

9 CTB Pullups