02.12.18 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Training Essentials, and Open Gym.


CrossFit
Strength:
EMOM x 5:00
1 Snatch
EMOM x 5:00
1 Clean and Jerk
EMOM x 5:00
1 Deadlift
(Increase weight each minute)

Metcon:
AMRAP 12:00
1 Snatch*
3 Clean and Jerks*
30 Double Unders (4:1)
*80-85% of highest Snatch weight from strength portion

Strength & Conditioning
Oly/Strength:

1) 8’ EMOM
2 Cleans + 1 Jerk
@ 60-70% of max

2) Block Snatch + Hang Snatch
6 x (1+1) @ 70 – 75%

3) Bench Press
5 x 2 @ 85+%

4) 5-6 min EMOM TTB

Conditioning:

“Helen” on water
3 rds for time
500 m row
21 KBS (50/35)
12 Pull ups
(12’ timecap)

Boot Camp
Join Coach Jim at 4:30 p.m. for Monday Mayhem.

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.

Training Essentials
Week #2, Class #4

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.