Monday, 10.24.2016
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:30pm, 5:30pm
Weightlifting: 6:30pm
Warm up:
2Min Jump Rope
3 Rounds
-10 PVC Pass Thru
-5 Barbell Good Morning
-5 Barbell Strict Press
-5 Overhead Squat
Front Rack/Overhead/Hip Mobility
Strength:
6 Min EMOM
-2 Hang Snatch
(1-3 @ 70% 4-6 @ 75%)
REST 2 MINUTES
6 Min EMOM
-2 Hang Clean
(1-3 @ 70% 4-6 @ 75%)
WOD:
10 Min AMRAP
-100m Run
-10 Thrusters (75/55)
-10 GHD Sit up
Accessory:
Plank Holds
(side/normal/side)
-3x:20/:20/:20
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