02.07.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Free Class Challenge, and Open Gym.


CrossFit
Strength/Skill:
EMOM x 16:00 (AMAPin :40s)
1: GHD Ext OR Good Mornings
2: Dips OR top of Dip Hold
3: DB Snatch
4: HSPU or Handstand Hold or Handstand Walk

Metcon:
“Open 15.5…..DB version”
27-21-15-9
Row (cal)
DB Thrusters (35/20)

Strength & Conditioning
Oly/Strength:

1) Clean & Jerk
2 x 2 @ 80%, 2 @ 90+%

2) Snatch
2 x 2 @ 80%, 2 @ 90+%

3) Back Squat
4 x 6 build first 3, back down on the 4th set
*Start at your working weight last week

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

Conditioning:
2 Rds, 1’ rest between
1’ AMRAP of HSPU (Or progressions)
+
For time:
60 cal row
60 DB thrusters

If you did Wednesday’s Metcon and you’re lifting on Thursday:

12’ AMRAP
10 Cal Assault Bike
10 Deadlifts (75/115)
10 V-ups

Boot Camp
Join Coach Kate at 4:30 p.m. for Hump Day Hysteria.

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.

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 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.