• Coach Joe

17.2 done 17.3 to be held Friday Night 630pm. Halfway done with "THE OPEN" 2017


Monday

14 Minute AMRAP of

15/12 Cal Row

12 Shoulder To Overhead 135/95

50 Double Unders (150 Singles)

B) Back Squats 5x4

Tuesday

Clean & Jerk Complex (Work to a heavy)

1st Pull

High Pull

Clean (Power/Full as needed)

2 Jerks

B)AMRAP 7

5 Squat Cleans 135/95

10 Deadlifts

5 Kips on the rings with intent to muscle up

(Those who can Muscle up...Muscle up)

Wednesday

Over Head Squats 5x3 (Tempo 3 secs with 3 sec. pause)

4 rounds for time

400m Run

6 Hand Stand Push Ups

10 Hang Snatches (Full) 115/75

15 HR Push Ups

40 Sit Ups

Thursday

Clean Pulls 10x1 (work up to a heavy)

Bench Press (Inclined with Dumbells) 5x8-15

B)Baseline wod'ish

500m Row

40 Double Unders (125 Singles)

30 Wall Balls

20 Burpee Bar Taps

10 Pull Ups (chest to Bar)

Friday

17.3 at 6pm-The Last CrossFitter wods.

Saturday

17.3 Make-up day (Does not count toward team points)

and or Max Out Saturday alternative wod to be determined.

Sunday

Open Gym

930-1130


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