CROSSFIT
Strength
Front Squat [10-8-6-4-2] x2
MetCon
2 Rounds For MAX Reps of:
60s Cal Row
60s Pushups
60s Assault Bike
60s Box Jumps (20/24″)
60s Cal Ski Erg
60s Air Squats
60s Burpees
60s HSPU
60s GHDSU
60s KB Swings (25/35#)
3 Minute Rest
Uncategorized
WOD 101417
10am-12pm – Open Gym
10am – Plyometrics – Jumps – Coach Clare
11am – Technique & Movement – Pullups/HSPU/Ski Erg – Coach Clare
12pm – Olympic Lifting – Clean/Snatch Pulls & Complexes – Coach Clare
WOD 101317
CROSSFIT
MetCon
In Teams of 2, Complete For Time:
60 KB Swings (1/1.5 Pood)
60 Pullups
40 OH Squats (75/115#)
40 HSPU
20 Power Snatches (75/115#)
20 Bar Muscle Ups
20 Power Snatches (75/115#)
40 HSPU
40 OH Squats (75/115#)
60 Pullups
60 KB Swings (1/1.5 Pood)
WOD 101217
CROSSFIT
“Monster Mash Thursdays”
0:00 – 20:00
“Elizabeth”
21-15-9 For Time of:
Squat Cleans (95/135#)
Ring Dips
20:00 – 40:00
4 Rounds For Time of:
12 T2B
8 S2OH (95/135#)
12 Box Jump Overs (20/24″)
WOD 101117
CROSSFIT
Strength
Close Grip Bench Press 6×3 (Ascending)
MetCon
431 Beep Test
“Death By…”
Shuttle Sprints (40′)
*Add 1 Length Each Minute*
Accessory
Iron Scap Protocol
