CROSSFIT

Strength

i) Close Grip Bench Press 3×12

ii) Wide Grip Bench Press 5×5

iii) Deadlift 3xMax Reps (225/315#)

MetCon

3 Rounds For Time of:

4 Turkish Getups

8 KB Snatches

12 KB Swings

W: 1.5 Pood M: 2 Pood

Good luck to Coach Hugo, Coach Meg, Coach Clare, and Devon ‘Macho Man’ Adamson at FrostFit tomorrow morning!!!

10am – Plyometrics – Quick Feet – Coach Jeff

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

12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Jeff

CROSSFIT

Accessory

75 Banded Good Mornings

50 Banded Hamstring Curls

25 Reverse Hypers

MetCon

Each class will choose TWO workouts out of a hat of which they will be performing from the CrossFit Games Open 2014.

To view the workouts, click HERE.

Registration for the CrossFit Games Open 2017 starts today!!!

To register for the Open, click HERE.

CROSSFIT

Strength

i) OHS 4-4-4-4-2-2-2 (Increasing)

ii) Weighted Chin-ups 3×3 (Increasing)

MetCon

“CrossFit Baseline”

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

CROSSFIT

Lift

i) Hang Snatch 3×2

ii) Snatch + Low Hang Snatch 3×2

Gymnastics

i) MAX Shoulder Taps

ii) Max UB HSPU (Any Style)

MetCon

Each class will choose out of a hat which workout they will be doing from the CrossFit Games Open 2013.

To view the workouts, click HERE.