CROSSFIT

Lift

EMOTM 10 Minutes of:

3 High Hang Snatch (Ascending)

MetCon

5 Rounds For Time of:

50′ OH Lunge Walk (25/45#)

21 Burpee To Plate

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Clare

11am – Technique & Movement – Muscle Ups/Pistol Squats – Coach Clare

12pm – Olympic Lifting – Snatch Complexes – Coach Clare

CROSSFIT

MetCon

For Time:

1000m Run

100 Double Unders

100 Calorie Row

100 Thrusters (35/45#)

September Long Weekend Schedule:

Friday:

Regular Hours

CROSSFIT

Strength

Superset 3×10 (Ascending Weights) of:

i) Incline Bench Press

Incline Flies

ii) GHD Static Rows

SA Preacher Curls

iii) Incline DB Chest Press

Incline Front Shoulder Raise

iv)  Seated Row (Rings)

Banded SA Lat Pull Down

Accessory (Plyos)

MAX Distance Broad Jump To Target (16/20″)