WOD 021318

CROSSFIT

Strength

Push Press [10-8-6-4-2] x2

MetCon

i) “CrossFit Baseline”

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

ii) 30s MAX Calories Assault Bike

iii) 60s MAX Calories Ski Erg

WOD 021218

CROSSFIT

Strength

Front Squat 20-20-20 (Ascending)

MetCon

16 Minute AMRAP of:

40 Wall Balls (W: 14/9 M: 20#/10′)

100′ FR DB Lunge Walk (35/50#)

30 DB Hang Squat Cleans (25/15#)

75′ FR DB Lunge Walk (35/50#)

20 Bar Muscle Ups

50′ FR DB Lunge Walk (35/50#)

10 GR2OH (155/225#)

WOD 021018

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

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

11am – CrossFit – Coach Jeff

12pmOlympic Lifting Snatch & Accessory – Coach Jeff


CROSSFIT

Strength

i) Incline Bench Press 10-10-6-6-2-2

ii) Bent Over Snatch Grip Rows 12-12-12

MetCon

For Time:

75 Box Overs (20/24″)

50 Front Squats (65/95#)

25 Cal Assault Bike