CROSSFIT

Strength

Deadlift 5-5-5-3-3-3 (Ascending)

Accessory

Superset 3 Sets (Ascending Weight/Difficulty) of:

15 Good Mornings

20 Hamstring Curls w/ Exercise Ball

20 Calories Ski Erg (Damper Setting 10/Max Effort)

CROSSFIT

Strength

Bent Over Row 12-10-8-6 (Ascending)

*8 Reverse Flies + 8 Bicep Curls AFTER Each Set*

MetCon

3 Sets of:

5 Minute AMRAP of:

50′ Front Rack DB Walking Lunge (35/50#)

40 Situps

30 HSPU

-3 Minute Rest-

ALL EVENING CLASSES (INCLUDING CROSSFIT LIFT) WILL BE PERFORMING TODAYS WOD

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CROSSFIT

Strength

On Every 2nd Minute For 12 Minutes (Ascending Weight) Perform:

Push Press (2) + Push Jerk (2)

MetCon

“Mamba & Gigi”

18 Minute AMRAP of:

5 Ring Muscle Ups

8 Power Cleans (125/185#)

24 Box Hops (24/30″)

13 Burpees

CROSSFIT

Strength

Back Squat 4×2 @ 85%, 3×1 @ 90%

MetCon

5 Rounds For Time of:

15 Wall Balls (w: 14/9 M: 20#/10′)

3 Snatches (125/185#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Handstand/HSPU/HSW – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch Balance/Power Snatch/Hang Squat Snatch/Seated Box Hops – Coach Clare

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CROSSFIT

Strength

5 Sets (Ascending Weight) of:

2 Clusters {Squat Clean Thruster}

MetCon

For Time:

40 DB Snatches (35/50#)

10 Hang Power Cleans (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Thrusters (95/135#)

20 Burpee Box Overs (20/24″)

10 Thrusters (95/135#)

30 Wall Balls (W: 14/9 M: 20#/10′)

10 Hang Power Cleans (95/135#)

40 DB Snatches (35/50#)