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