10am-12pm – Open Gym
10am – Plyometrics – Quick Feet– Coach Meg
11am – Technique & Movement – HSPU/T2B/Cartwheel – Coach Meg
12pm – Olympic Lifting – Bear Complex/Snatch Pulls/Snatch Balance/Snatch – Coach Meg
Uncategorized
WOD 060917
CROSSFIT
Strength
EMOTM 8 Minutes of:
5 Strict Pullups + 10 Bent Over Rows (65/95#)
MetCon
On Every 3rd Minute For 5 Rounds Complete:
9 Cal AB
12 Hang Power Cleans (75/115#)
15 Back Squats (75/115#)
WOD 060817
CROSSFIT
Strength
Overhead Squat 5-5-5-3-3-3
Seated BTN Press 3×8 (Ascending)
MetCon
6 Minute AMRAP of:
8 Wall Balls (W: 14/9 M: 20#/10′)
8 Pushups
WOD 060717
CROSSFIT
MetCon
24 Minute AMRAP of:
400m Run
50 Double Unders
50 KB SDHP (1/1.5 Pood)
400m Run
50 Double Unders
50 SA KB Snatches (1/1.5 Pood)
Accessory
Rotator Cuff 3×20 (Light)
WOD 060617
CROSSFIT
Skill
EMOTM 12 Minutes of:
Odd: 5 Deficit HSPU
Even: 3 Rope Climbs
MetCon
7 Rounds For Time of:
7 T2B
7 S2OH (75/115#)
