WOD 120517

CROSSFIT

Lift

i) Clean (2) + Front Squat + Jerk 5×1 (Ascending)

ii)  Push Jerk (2) + Split Jerk (1)

MetCon

For Time:

40 Box Hops (20/24″)

30/40 Cal Row

40 Power Snatches (65/95#)

30/40 Cal Row

10 Ring Muscle Ups

WOD 120417

CROSSFIT

Strength

i) EMOTM 5 Minutes of:

4 Back Squats @ 72%

ii) EMOTM 5 Minutes of:

3 Back Squats @ 77%

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Cleans (105/155#)

Pullups

Pistols (Per Leg)

WOD 120217

10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Clare

11am – Technique & Movement – Pullups/T2B/Pistols – Coach Meg

12pmOlympic Lifting Clean & Jerk/Accessory – Coach Jeff

WOD 113017

CROSSFIT

Lift

i) EMOTM 8 Minutes of:

2 Hang Snatch @ 78%

ii)  Snatch + OHS (2) 5×1 (Ascending)

MetCon

EMOTM 12 Minutes of:

Minute 1: 12 Thrusters (65/95#)

Minute 2:  13 Burpees

Minute 3:  14 DB Snatches (35/50#)

Minute 4:  15 Wall Balls (W: 14/9  M: 20#/10′)

*Repeat 3 Times*