CROSSFIT

Strength

Strict Press 10-8-6-4-2

CASHOUT: 50 Single Arm KB Press (Per Side)

MetCon

5 Rounds For Time of:

80′ OH Lunge Walk

5 Plate Burpees

(W:25# M:45#)

***Squat Cycle starts today and will run every Monday/Wednesday for the rest of the month so be sure to bring a notebook and pen to keep track of your progress***

CROSSFIT

Strength

Back Squat 10-10-10-10

*Increasing in 5lb increments

MetCon

3 Rounds For Time of:

Row 250m

25 KB Swings (1/1.5 Pood)

15 Pullups

CROSSFIT

Skill

Snatch Technique

EMOTM 8 Minutes of:

-3 Position Snatch

EMOTM 8 Minutes of:

-Power Snatch

-OH Squat

-Squat Snatch

-OH Squat

MetCon

8 Minute AMRAP of:

1 HSPU

5 Double Unders

2 HSPU

10 Double Unders

3 HSPU

15 Double Unders

*Increase HSPU by 1 rep and DUs by 5 reps each round

CROSSFIT LIFT

Clean/Jerk Technique

Shoulder/Scapula Accessory

EMOTM 10 Minutes of:

-Power Clean (3) + Front Squat

EMOTM 10 Minutes of:

-Power Clean + Front Squat (2) + Split Jerk

Long Weekend Suprise WOD with Coach Hugo!!!

Come on out to CrossFit 431 at noon for this FREE class for all ages and fitness levels!!!

Hope to see you there!

CROSSFIT

MetCon

Plyometrics – 45 Minutes