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


CrossFit
Strength:
Press 2-2-2-2
Push Press 2-2-2-2
Rest ~1:00 between, build

Metcon:
EMOM x 21:00
1: 15 Wall ball shots (20/14)
2: 15 V-ups
3: AMAP strict Pull ups/Chin ups

Score=total Pull/Chin ups

Strength & Conditioning
Oly/Strength:

1) 2 x 6’ Clean & Jerk Ladder
Men: 95 – 125 – 145 – 165 – 175 – 185 – 195 – 205 – 215 – 225
Women: 65 – 85 – 105 – 115 – 135 – 155 – 165 – 175 – 185 – 195

2) 2 x 6’ Snatch
Men: 85 – 95 – 105 – 115 – 125 – 135 – 145 – 155 – 165 – 175
Women: 55 – 65 – 75 – 85 – 95 – 105 – 115 – 125 – 135 – 145

3) 3sec Pause Back Squat
4 x 5 build

Conditioning:

“Jackie” on land
For time:
50 Cal Assault Bike
50 Thrusters (45/35)
30 Pull ups
(12’ timecap)

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thrillafication Thursday.

Training Essentials
Week #2, Class #6

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.