WOD [Monday] 091619

CROSSFIT

Lift

TnG Push Jerk 6-6-4-2-4-6-6

MetCon

7 Minute AMRAP of:

3 Hang Power Cleans (105/155#)

3 Pushups

6 Hang Power Cleans (105/155#)

6 Pushups

9 Hang Power Cleans (105/155#)

9 Pushups

12 Hang Power Cleans (105/155#)

12 Pushups

Etc…

WOD [Saturday] 091419

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand/Headstand/Handstand Pushups/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingSnatch (Blocks)/OH Squat– Coach Jeff


CROSSFIT

MetCon

In Teams of 2 Complete For Time:

“Route 90”

200 Double Unders

175 Push Press (Bar)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (Bar)