02.03.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Gymnastics Skill Development, Youth Athletic Development, Free Class Challenge, and Open Gym


CrossFit
@0:00
“Open 18.0”
21-15-9
DB Snatch (50/35)
Burpees
(8:00 cap)

@ 11:00
“Open 15.1”
AMRAP 9:00
15 TTB
10 Deadlifts (115/75)
5 Snatches (115/75)
*Snatch can be full or power

Go Immediately into

“Open 15.1a”
6:00 to establish 1RM Clean and Jerk

@ 30:00
AMRAP 4:00
12 Double Unders
12 DB Waiters Lunges (50/35)

Strength & Conditioning
Oly/Strength:

1) 1 Clean + 2 Jerk2
5 x (1+2) @ 75-80%

2) 8 sets @ 55-75 %
Shrug + Snatch + Hang Snatch

3) Front Squat
4 x 6 @ 50-60%

4) 3 x AMAP strict pull ups

Conditioning:

6’ EMOM _X_ TTB
+
Choose 3 movements/exercises (what exercises challenge you? Need work?)
Do two consecutive rounds of each
2:00 rest between movements

1 Round:
:10 work :10 rest
:20 work :20 rest
:30 work :30 rest
:20 work :20 rest
:10 work :10 rest

Goal is unbroken movement for the work time

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m.

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. for skill development, strength work, overall conditioning, and fun.

Free Class Challenge
Encourage the peeps in your life to experience the EAD | CFAH Training Community and register for a Free Class on Wednesday at 6:45 p.m. or Saturday at 9 a.m.

Open Gym
Join us at 6:30 a.m. – 10:30 a.m. Please sign up in the 8 a.m. time slot for all classes.

Posted in Workout Of The Day.