10am – Plyometrics – Jumps – Coach Meg

11am – Technique & Movement – Open Prep – Coach Meg

12pm – Olympic Lifting – Clean & Jerk/Powerlifting – Coach Clare

CROSSFIT

Lift/Gymnastics

i) EMOTM 12 Minutes:

Even: 3-Position Snatch + OHS (Increasing)

Odd: 3-5 Strict HSPU

ii) EMOTM 12 Minutes:

Even: 3-Position Power Clean + Split Jerk (Increasing)

Odd: 3-5 Deficit Kipping HSPU

MetCon

Each class will choose ONE workout out of a hat of which they will be performing from the CrossFit Games Open 2015.

To view the workouts, click HERE.

CROSSFIT

Strength

i) Front Squat 3xMAX (105/185#)

ii) UB Ring Row Pyramid For Time

Skill

Muscle Ups

Baseline

i) 250m Row For Time

ii) GHDSU Max Reps 60s

CROSSFIT

Strength

Push Press 3xMAX (95/135#)

MetCon

20 Minute AMRAP 0f:

10 CTB Pull-ups

20 Pistols

30 Cleans (95/135#)

40 Pushups

Mobility

i) Partner PNF Hamstring Stretch

ii) Banded Quad Stretch

iii) Iron Scap Protocol

CROSSFIT

Strength

i) Back Squat 3xMAX (125/225#)

ii) Weighted Ring Dips UB Sets 7-6-5-4-3-2-1

MetCon

“Death By…”

Burpees

Wall Balls (W: 14/9 M: 20#/10′)

Accessory (Core)

3 Sets NOT For Time of:

10 Strict T2B

20 GHDSU or Weighted Situps