CROSSFIT

Strength

i) Back Squat 10-20-30

ii) Back Squat [5-3-1] x2

iii) Pistol Squats 3x60s MAX Reps (3 Minute Rest)

MetCon

27-21-15-9 For Time of:

Thrusters (65/95#)

Ring Pushups

CROSSFIT

Strength

i) Bench Press 5×3 (Increasing)

ii) Deadlift 8×3 (Increasing)

MetCon

i) 14 Minute AMRAP of:

21 OHS (75/115#)

12 T2B

3 MUs/3 Shoot Throughs (See Below)

ii) Partner Pyramid Shuttle Sprints (1-5-1)

10am – Plyometrics – Jumps – Coach Meg

11am – Technique & Movement – 2017 Open Prep – Coach Meg

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

CROSSFIT

Lift

i) Hang Clean 3×2

ii) Low Hang Clean + Split Jerk 3×2

Gymnastics

i) Max Height Strict Deficit HSPU

ii) Max Height Kipping Deficit HSPU

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.

CROSSFIT

Strength

i) Front Squat 10-7-5-7-5-3-5-3-1

ii) Pull-up Tabata

iii) Weighted Ring Rows 5×3 (Increasing)

Skill

i) Teddy Bear Stand 4x20s ON/10s OFF

ii) Headstand 4x20s ON/10s OFF

iii) Teddy Bear Stand TO Head Stand 3×5

iv) Handstand Hold/HSPU/Kipping HSPU – 10 Minute Practice

-OR-

3 Sets of:

60s MAX HSPU

3 Minutes Rest

Mobility (Cool Down)

Partner PNF Hamstring Stretch

20/Side Bar Rolls (Quad)