Saturday:

CrossFit Open WOD 17.3 @ 10 am

*We will run heats approximately every 15 minutes.  If you would like to be in one of the first heats, get in early to reserve a spot!  Drop-ins are welcome!

 

Sunday:

Open gym 11:00 – 1:00

 

Friday’s WOD:

20 minutes:

Handstand push up skill work or work on improving overhead position

 

5 RFT:

10 Single arm DB push presses each arm 50/30

20 Ab mat sit ups

30 KB swings 53/35

Run 400 m

 

Friday weightlifting:

Power snatch + OH squat

3x (3+3)@70%

 

Power clean and jerk

3x (3+3)@70%

 

Good morning

4×6

 

Jeremy, working his way through some dumbbell snatches.

 

Saturday:

Open gym 9-12

CrossFit Open WOD 17.2:  Heats start at 10 am. We will be running a heat of 5 roughly every 15 minutes. This will be run first come, first serve. If you would like to get into an earlier heat, show up early!  Drop-ins are welcome! Thanks for your patience and participation!

 

Sunday:

Open gym 11-1

 

Friday’s WOD:

OTM 15 minutes:

1 Power clean @ 80%+

 

then

 

5 RFT:

50 Double unders

30 KB swings

 

Weightlifting:

Friday:  Rest

Saturday:

Snatch: Max out!

Clean and jerk:  Max out!

 

 

Eilish, working her way through some dumbell snatches on 17.1!

 

WOD:

Bench press

5×2@90% of 2 RM

*5 Sumo stance DB or KB RDL after each set

 

then

 

With a buddy

25 minutes:

Row or Bike for max cals

*Switch every 30 cals for the rower or 25 for the bike.

 

Weightlifting:

Snatch

-Build to a heavy single

 

Clean and jerk

-Build to 90%

 

Snatch pull

4×2@105%

 

 

 

*Please submit your 17.1 scores by 7 pm tonight!

 

WOD:

Back squat

5×2@90% of heavy double from last week

 

Weighted pull up

5×2

 

then

 

12 minute AMRAP

10 thrusters 135/95

10 Toes to bar

 

Weightlifting:

Power snatch

3×2@75%

 

Power clean and jerk

3x (2+2)@75%

 

Back squat

3×2@90%

 

Push press

3×2@90%