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


CrossFit
Strength:
EMOM x 10:00
3 Snatch Balance + 10 Mountain Climbers

Metcon:
3 rounds for time
25 OHS (95/65)
3 Rope Climbs

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 Kate at 9:30 a.m. and Coach Web at 4:30 p.m. for Tuesday Throwdown.

Training Essentials
Week #2, Class #5

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.