Plyometrics w/ Coach Clare – 10am

Technique & Movement w/ Coach Clare – 11am – Kipping/Pullups

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

CROSSFIT

Strength

Back Squat 2×10 @ 60%

Ring Dip (3) + L-Sit Hold 5×1

MetCon

15 Minute AMRAP of:

25 Wall Balls (W: 14/9 M: 20#/10′)

15 T2B

5 Wall Walks

Immediately Followed By:

4 Minutes To Establish:

1 RM Thruster (From Ground)

CROSSFIT

Lift

Technique – Pull/Catch

EMOTM 16 Minutes of:

Odd: Snatch Pulls (2) + High Pull + Snatch

Even: Power Snatch (2) + OH Squat

Strength

Front Squat 4×8 (Ascending)

False Grip Ring Row (3) + MAX Hold 5×1

Thursday Throwdown *NEW*

60s Max Calorie Row

Mobility

Hamstrings/Torso

CROSSFIT

Accessory

*Superset/Increasing Weight*

Lateral Shoulder Raise 5×5

Front Shoulder Raise 5×5

Seated Arnold Press 5×5

Banded Lat Pull Downs 5×10

Strength/Lift

SG Push Press 5×5

Power Clean + Front Squat (2) x5 (Ascending)

MetCon

For Time:

50 OH Squats (65/95#)

35 Bar Facing Burpees

20 HSPU

CROSSFIT

Strength

Deadlift 3×3 @ 80%

Negative Pull-up + Max Bar Hang 5×1

Negative Chin-up + Max Bar Hang 5×1

MetCon

6 Minute AMRAP of:

10 Snatches (55/75#)

30 Double Unders

*2 Minutes Rest*

6 Minute AMRAP of:

5 Snatches (65/95#)

30 Double Unders