WOD 012318

CROSSFIT

MetCon

For Time:

5 Rounds of:

8 DeadLifts (95/135#)

6 Hang Squat Clean (95/135#)

4 Push Press (95/135#)

2 Thrusters (95/135#)

Immediately Followed By:

20 Cal Assault Bike

100 Double Unders

Accessory

2 Rounds For Form of:

12 K2E

10 Depth Jumps

8/Side Seated KB Press w/KB Front Rack Hold


WOD 012218

CROSSFIT

Strength

i) Back Squat 15-20-15-20-15

MetCon

17 Minute AMRAP of:

20 Stationary DB Lunges (35/50#)

6 CTB Pullups

6 Snatches (65/95#)

20 Stationary DB Lunges (35/50#)

8 CTB Pullups

8 Snatches (75/115#)

20 Stationary DB Lunges (35/50#)

10 CTB Pullups

10 Snatches (95/135#)

20 Stationary DB Lunges (35/50#)

12 CTB Pullups

12 Snatches (105/155#)

20 Stationary DB Lunges (35/50#)

14 CTB Pullups

14 Snatches (135/185#)

WOD 012018

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Coaches Choice – Coach Clare

11am – CrossFit – Coach Clare

12pmOlympic Lifting Snatch & Accessory – Coach Clare


CROSSFIT

Strength

i) Deadlift 4×6 (Ascending)

ii) Bench Press 4×6 (Ascending)

MetCon

6 Rounds For Time of:

14 SDHP (55/75#)

14 Strict Press (55/75#)