Day 1 – 1.22.18

Accessory Work A. Four sets of Double DB OH Lunges x (target 16 reps at 50, 35) Rest 90 seconds Bottoms up ring dips x5-10 + 10 toes to bar Rest as needed For bottoms up ring dips – start in as deep a ring dip as possible, pause for a second and then press out of ring dip to the top. Once you locked out you can jump down and then repeat that process. Conditioning B. EMOM 10 1st: 10 bar hops + 10 power cleans (135, 95) 2nd: 7 Front squats (135, 95)+7 Shoulder to...

Day 4 – 1.18.18

Weightlifting A. Back Squat 10@50% 10@60% 10@65% 8@70% Conditioning B. 0-3:00 15 cleans (135, 95)+AMRAP burpee box jump overs 3:00-6:00 12 cleans (165,115)+AMRAP burpee box jump overs 6:00-9:00 9 cleans (185, 135)+AMRAP burpee box jump overs 9:00-12:00 6 cleans (225, 155)+AMRAP burpee box jump overs Yes, these are full...

Day 3 – 1.17.18

Strength A. 4 Sets A1. One armed DB Bench Press x6/arm A2. Clean Grip Pendlay Row x8 A3.¬†Good Mornings x10 Conditioning B. For time 3 rounds 10/7 HSPU (3″ deficit) 10 C2B pull ups Right into 2 rounds 15/11 HSPU (no deficit) 20 pull ups Rest 5 min then C. For time 20 OHS (135, 95) 40 GHD...

Day 2 – 1.16.18

Barbell A. Deadlift (10@55%, 10@65%, 8@70%, 7@75%) Conditioning B. EMOM 12 1st: 20 KBs (70, 53) 2nd: Row (17/14 cal) 3rd: 20 double unders+ 10 Toes to bar

Day 1 – 1.15.18

Classes will be regularly scheduled today. Also, a reminder, this SATURDAY there will be NO CLASSES as we are hosting our Winter Blastoff competition. Weightlifting A. Snatch Рperform 1 snatch on the minute First 5 rounds at 70% Next 3 rounds at 80% Last 2 rounds at 87% B. Shoulder Press (5@65%, 4@75%, 3@85%, 2@87.5%, 1@90%, 10@72.5%) Conditioning C. CrossFit Games Open 13.3 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups...

Day 5 – 1.12.18

Strength A. Strict Press (5@60%, 4@70%, 3@80%, 2@85%, 1@87.5%, 10@70%) Conditioning B. Four sets for max reps/calories: 60 Seconds of Rowing 60 Seconds of Ring Muscle Ups 60 Seconds of Wall Ball Shots (30/20 lbs) 60 Seconds of Burpees 60 Seconds Rest From...