Friday

Main – CrossFit run, walking pass through, slam ball (No Measure) 3 rounds 400m run walking shoulder pass through x 15 slam ball x 10 3 min thruster/burpee (AMRAP – Reps) 3 rounds of 3 min… 21 thrusters(95/65) , then burpees for the remainder of the...

Thursday

Main – CrossFit Back Squat (3 3×1) Adv. to be done before class. We are doing a 1Rm next week for back squat. Today I want you to ready yourself by warming up and completing 3 rounds of 3×1 3×1 @ 95% of your 3Rm 3×1 @ 3Rm 3×1 @ 3Rm Rest...

Wednesday

Main – CrossFit Pull-ups Strict. Kipping is not a scale for strict. Scale with ring rows or negatives. Use weight if you can do more than 12 strict. Shoot for 5-8 weighted. Chin-ups run, walking pass through, slam ball (No Measure) 3 rounds 400m run walking...

Tuesday

Main – CrossFit run, walking pass through, slam ball (No Measure) 3 rounds 400m run walking shoulder pass through x 15 slam ball x 10 Snatch (Snatch complex) Adv. To be done before class Complex 2x 1 Snatch grip deadlift 1 Snatch pull (ground to high pull) 1...

Monday

Main – CrossFit Mobility for this week! http://youtu.be/eveYJP1indI run, walking pass through, slam ball (No Measure) 3 rounds 400m run walking shoulder pass through x 15 slam ball x 10 Front Squat (3×3, 3×1) Adv. Complete before class. 3×3 Use...