CROSSFIT
Strength
i) Back Squat 5×5 @ 65%
ii) Weighted Step Up 3×5/Leg (16/20″ – Ascending Weight)
MetCon
“Partitioned Jackie”
5 Rounds For Time of:
200m Row
10 Thrusters (35/45#)
7 Pullups
Mobility
120s Frog Stretch
20/Side Side Leg Swings
20/Side Front Leg Swings
45s/Side Quad Stretch (Wall)
120s Wide Leg Wall Stretch
Accessory (Optional)
To be performed after EVERY session this week…
For Time:
10 Strict HSPU
70 Double Unders
10am-12pm – Open Gym
10am – Plyometrics – Jumps– Coach Jeff
11am – Technique & Movement – Pushups/T2B/K2E – Coach Jeff
12pm – Olympic Lifting – Deadlift/Heavy Snatch and C&J Complex Singles – Coach Meg
CROSSFIT
Strength
Front Squat 8×3 @ 70%
MetCon
In Teams of 2 Complete For Time:
150 Wall Balls (W:14/9 M:20#/10′)
20 Synchro Bar Over Burpees
100 DB Power Clean (35/50#)
20 Synchro Bar Over Burpees
50 HSPU
20 Synchro Bar Over Burpees
CROSSFIT
Strength
i) 3xMAX Bench Press @ 50%
ii) 3xMAX Strict Press @50%
(Compare to 042717)
MetCon
23 Minute AMRAP of:
5/7 Tire Flips
100m DB/KB Run (35/50#)
100′ Sled Push Sprint
100m DB/KB Run (35/50#)
5/7 Cal AB
CROSSFIT
Strength
i) Back Squat 6×2 @ 80%
ii) DBL KB FR Walking Lunge Steps 4×10 (Ascending Weight)
MetCon
8 Minute AMRAP of:
7 Box Hops (24/30″)
5 T2B
3 Burpee Ring OR Bar Muscle Ups/Pullups
Immediately Followed By:
5 Minutes To Establish:
3RM OH Squat (From Ground)
Mobility
Coaches Choice
