Friday

Main – CrossFitrun, walking pass through, slam ball (No Measure)3 rounds 400m run walking shoulder pass through x 15 slam ball x 103 min thruster/burpee (AMRAP – Reps)3 rounds of 3 min… 21 thrusters(95/65) , then burpees for the remainder of the 3...

Thursday

Main – CrossFitBack 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...

Wednesday

Main – CrossFitPull-upsStrict. 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-upsrun, walking pass through, slam ball (No Measure)3 rounds 400m run walking shoulder...

Tuesday

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

Monday

Main – CrossFitMobility for this week! http://youtu.be/eveYJP1indIrun, walking pass through, slam ball (No Measure)3 rounds 400m run walking shoulder pass through x 15 slam ball x 10Front Squat (3×3, 3×1)Adv. Complete before class. 3×3 Use...