Wednesday & Thursday: March 11 &12

Wednesday & Thursday: March 11 &12

Wednesday & Thursday: March 11 &12




Wednesday’s Training: 


Ax5; working up in weight + quality movement

A1. Push Press x3 + Push Jerk x5

F: Press x3 Push Jerk x5

A2. Pistols x5 each leg for technique

B. 10 min total; for max reps;

4 min Row for Cal

3 min Burpee Box Jump Over [24/20]

2 min Power Clean

F: KB Swing P; 95/115-65-75 S: 135-165/95-110

1 min Shoulder to Overhead

F: DB’s P/S: same weight as pcl…from the ground not a rack.

Fusion [7:30am + 6:30pm: Max Aerobic Power]

5 rounds; 1 min per station rest 2 min after all 5 stations are complete

1. KB Swings

2. Hand Release push Ups

3. Double Unders/Jump rope passes [1 pt for every 5 dubs or 10 singles]

4. DB Push Press

5. Row for Cal


And coming Thursday: 


[no 4:30 class during the Open on Thursday’s]

A. Back Squat; 3 2 1 3 2 1;
working up in weight wave loaded;
one set every 2 min;
working up in weight…
loads should get heavier each set to a heavy single
But not a real 1RM for most people

B. 12 min AMRAP;
200m run
20m Bear Crawl [10m each way]
20x V-Ups/Sit Ups

Fitness Only: 6:30pm perfect for beginners to CrossFit

Pre-Skill: Rowing Technique

Skill: Med Ball Clean Drills; 5-10 min

WOD: 3 rounds for max reps

1 min per station rest 1 min after all 4 stations are complete

1. Med Ball Clean

2. Sit Ups

3. Overhead Walking Lunges [holding light bumper or DB]

4. Row for Cal