WOD 011520

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 9 Deadlifts (155/225#)

Min 2: 12 T2B

Min 3: 8/10 Calories Assault Bike

Min 4: 15 Situps

Min 5: 10 Weighted Lunges (35/50#)

Min 6: 8 Bar Facing Burpees

*Repeat 5 Times*

WOD [Saturday] 011120

9am-12pm – Open Gym

9am – Plyometrics – Jumps– Coach Clare

10am – Technique & Movement – T2B/Kipping T2B/Pullups/Kipping Pullups– Coach Clare

11am – CrossFit – Coach Clare

12pmOlympic Lifting Clean Deadlift/Clean Pull/Panda Pulls/Power Clean/Split Jerk – Coach Clare


CROSSFIT

Strength

Push Press 10-10-6-6-2-2 (Ascending)

*10 Lateral Raises AFTER Each Set*

MetCon

6 Rounds For Time of:

30s Calories Assault Bike

30s Deadlift (75/115#)

30s Plate GR2OH (25/45#)

30s Situps

30s Rest