Reminder for the new schedule.
Weekday change:
Thursday evening classes will be KB with Coach Lucas.
Weekend change:
Olympic Lifting will be moving to 8:30am
CrossFit will be at 9:30am
MONDAY:
A)
Find a 1RM Strict press
B)
5 Rounds for time:
20 Wall balls
10 Deadlifts (25/155)
TUESDAY:
A)
10 Minute AMRAP:
8 Chin ups
4 Devils presses
B)
12 Minute AMRAP:
12 TTB
6 Hang power cleans
6 Front rack lunges
WEDNESDAY:
A)
2 sets:
10 Ab wheel roll outs
30 Second Handstand hold (on wall)
10/10 Windmills
B)
3 Rounds for time:
2-4-6-8-10
Double snatch
Strict pull ups
Right into,
30 Burpee box jump overs
THURSDAY:
A)
3 Rounds: (3 min rest btw rounds)
50 Push ups
35 Push presses
20 Wall balls
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit