02.10.18 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Gymnastics Skill Development, Youth Athletic Development, Free Class Challenge, and Open Gym


CrossFit
Strength:
5-4-3-2-1 Weighted Pull ups
:20-30s Hollow Hold between sets

“Open 17.2”
AMRAP 12:00
2 rounds of:
50ft Weighted Walking Lunge
16 TTB
8 Power Cleans
Then 2 rounds of:
50ft Weighted Walking Lunge
16 Bar Muscle ups
8 Power Cleans
RX: men 50lb Dumbbells, women 35lb Dumbbells

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

Indoor Rowing Boot Camp
Join Coach Karen at 7 a.m.

Boot Camp
Join Coach Karen at 8 a.m.

Youth Athletic Development
The younger primary school students join Coach Web at 10:15 a.m. for skill development, strength work, 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 6:30 a.m. – 10:30 a.m. Please sign up in the 8 a.m. time slot for all classes.

Posted in Workout Of The Day.