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


CrossFit
Strength:
KB Crossover Carry 4×2 laps
KB RDL 4×8

Metcon:
AMRAP 12:00
3-6-9-12…
Hang Squat Snatch (95/65)
V-ups

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 Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thrillafication Thursday.

Training Essentials
Week #1, Class #3

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.