02.06.18 | CrossFit, Strength & Conditioning, Boot Camp, Training Essentials, and Open Gym.


CrossFit
Strength:
EMOM x 7:00
4 Front Squats (build)

Metcon:
3 rounds:
100 Double Unders (3:1)
21 KBS (53/35)
12 CTB Pull Ups

Post-WOD:
For quality
50 GHD Sit ups

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 Kate at 9:30 a.m. and Coach Web at 4:30 p.m. for Tuesday Throwdown.

Training Essentials
Week #1, Class #2

Open Gym
Join us at 5 a.m. – 6:30 a.m., 9:30 a.m. – 10:30 a.m., Noon – 1 p.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.