WOD 072118

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Athlete Choice – Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingSnatch/Accessory – Coach Jeff


CROSSFIT

Strength

i) Strict Press (Heavy Single)

ii) Push Press 3×3

MetCon

For Time:

80/100 Calories Assault Bike

*On Every 2nd Minute Perform 5 DB Thrusters (20/35#)*

WOD 071818

CROSSFIT

MetCon

i)  Choose ONE of the following (30 Minute Cap):

“Double Helen”

6 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

OR

“Double DT”

10 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

ii) 7 Minute AMRAP of:

7/9 Calorie Row

35 Double Unders

Accessory (Optional)

RomWOD