02.09.18 | CrossFit, Strength & Conditioning, Boot Camp, and Open Gym.


CrossFit
Strength/Skill:
EMOM x 10:00
Odd: 10 DB OHS(pick challenging weight)
Even: :40s plank hold
Metcon:
“The Chief”
5×3:00 on/1:00 off
3 Power Cleans (135/95)
6 Push ups
9 Air Squats

Strength & Conditioning
Oly/Strength:

1) BTN Jerk + Push Jerk + Jerk
6 x (1+1+1) build

2) 8 sets build (do not pass 80%)
Clean Deadlift (2 sec pause at knee)
+ Clean + 2 Front Squats

3) Snatch Pulls
4 x 3 @ 105%

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

Conditioning:

12’ AMRAP
10 box jump overs
15 push ups
25 air squats

If you did Friday’s Metcon and you’re lifting on Saturday:

4 RFT:
20 Weighted lunges
15 TTB

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Friday Finale.

Open Gym
Join us at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Posted in Workout Of The Day.