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9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Kipping/Ring Rows/Pullups/BMUs– Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingSnatch/Clean & Jerk Heavy Singles – Coach Jeff


CROSSFIT

Strength

Deadlift 3-3-3 (Ascending)

MetCon

6 Rounds For Time of:

12 Medicine Ball Cleans (14/20#)

8 Pullups

12 Box Hops (24/30″)

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CROSSFIT

Lift (Mechanics/Light Weights)

i) EMOTM 10 Minutes of:

Clean Deadlift (3) + Squat Clean + Jerk

ii) EMOTM 10 Minutes of:

Clean Pull (2) + Squat Clean + Jerk

iii) EMOTM 10 Minutes of:

Clean High Pull + Squat Clean (2) + Jerk

Accessory

Seated Box Jump 5×5 (Ascending Heights)

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CROSSFIT

MetCon

i) Drop Ladder For Time of:

30-27-24-21-18-15-12-9-6-3

Calories Rowing

10-9-8-7-6-5-4-3-2-1

Thrusters (75/115#)

ii) 5 Rounds For Time of:

3 Power Cleans (125/185#)

5 Ring Dips