02.05.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Training Essentials, and Open Gym.


CrossFit
Strength:
Tabata Barbell Step up (you choose weight)

Metcon:
5 rounds
10 Power Cleans (95/65) (RX+ 125/85)
10 Deficit Push ups (hands on 45/25)
Then 4 rounds
20 Wall Balls (20/14) (RX+ 30/20)
20 Burpees
Then 3 rounds
30 HKR
30 Ball Slams
(35:00 CAP)

Strength & Conditioning
Oly/Strength:

1) 8’ EMOM
3 Snatches (squat!)
@ 40-50% of max

2) Halt Clean (right above knee) + Jerk
8 x (2+1)@ 65 – 70%

3) Push Press
4 x 3 @ 80%

4) Pick: 5-6 min EMOM of PUs or TTB (strict or kip/butterfly)

Conditioning:

Tabata, 1:00 rest between rounds
A) Wallballs
B) Burpees
C) HKR/KTE

If you did Monday’s Metcon and you’re lifting on Tuesday:

Tabata, 1:00 rest between rounds
D) CTB PU
E) KBS
F) DU

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

Youth Athletic Development
The older primary school and middle school students join Coach Web at 4:30 p.m. for skill instruction, strength development, overall conditioning, and fun.

Training Essentials
Week #1, Class #1

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., or 4:30 p.m. – 7:45 p.m. Please sign up in the 4:30 p.m. time slot for all classes.

Posted in Workout Of The Day.