Wednesday, 2.8.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Open Gym: 6:30pm
Warm up:
400m Run
10 Burpees
20 Lunges
Mobility:
Hips
Front Rack
Overhead
Strength:
15 Minutes work to heavy
Clean+Hang Clean+Jerk
Blue Print Strength:
Strict Press:
-3×3
Push Press:
-3×3
Work up weight each set
WOD:
50 Double Unders
6 Thrusters (95/65)
40 Double Unders
9 Thrusters (95/65)
30 Double Unders
12 Thrusters (95/65)
20 Double Unders
15 Thrusters (95/65)
10 Double Unders
21 Thrusters (95/65)
Blue Print WOD:
50 Single Unders
6 Thrusters (15 Lbs)
40 Single Unders
9 Thrusters (15 Lbs)
30 Single Unders
12 Thrusters (15 Lbs)
20 Single Unders
15 Thrusters (15 Lbs)
10 Single Unders
21 Thrusters (15 Lbs)
Accessory:
Hollow Holds
-4×30 second Holds
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