CrossFit

Strength

Exercise: Snatch- 3 position/lbs
Reps: 15 minutes
Comment: Build up to a heavy 3- position snatch
-from ground
-from hang below knee
-from hang above knee
*hold on to bar for all 3 reps

Metcon

Partner WOD
MAX …

CrossFit

Strength

Exercise: Barbell rollout/lbs
Reps: 5×10
Comment: 15 minutes
5x through for skill and load
10- barbell rollout
5/5- turkish sit-ups

Metcon

20 minute AMRAP
8- Pull-ups
10- Alternating Lunges barbell front rack (95/65)
2- Laps around rig, D-ball …

Strength

Exercise: Hang Power Clean/lbs
Reps: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
Comment: “Death by”
Hang Power Cleans (athlete choose own load)
Perform 1- hang power clean on the first minute
Perform 2- hang power cleans on minute two
Perform 3- hpc on …

Evening classes are cancelled due to the snow we will be back to our regular schedule at 6am tomorrow Thursday the 27th.

Strength

Exercise: Bench Press/lbs
Reps: 10×3
Comment: 20 minutes
Superset with pull-ups
Perform 3- bench press reps on …

CrossFit

Metcon

For Time:
10 Handstand Push Ups
20 Wall Ball 20/14
30 Toes to Bar
40 Power Cleans 135/95
50 Burpees
60 Sumo Deadlift High Pulls 75/55

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs

…

CrossFit

Strength

Exercise: muscle-up/lbs
Reps: 20 minutes
Comment: 20 minutes
5/3/1 muscle up or transition work
super set with;
10- GHD sit ups

*this session is really meant to focus on developing skills and range of motion control through muscle …

CrossFit

Strength

Exercise: G Snatch Complex/lbs
Reps: 1
Comment: 7 sets
1- complex every :90 seconds
Snatch (power or squat)
Hang snatch (above knee or below knee, power or squat)
Overhead squat
Snatch balance

*this session is meant to be …

CrossFit

Strength

Exercise: Suitcase Deadlift/lbs
Reps: 1
Comment: 12 minutes
Find 1rm suitcase Deadlift for each arm
-athlete must be able to perform lift with both arms in order for load to count as successful

Metcon

5 rounds
1:00 minute …

CrossFit

Strength

Exercise: Press, Push Press, Push jerk- Split Jerk off back/lbs
Reps: 5 Sets
Comment: 5 sets
new set every 3:00
1-Press
2- Push presses
3- Push jerks
then re rack and and hit 1 split jerk off the …