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CrossFit Class, Extra Strength and Olympic Weightlifting Programming for the week of December 19 2016

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Holiday hours are as follows;
Friday December 23, no 6am, no evening classes only 9:30am and 12noon.
Saturday December 24, open gym 9:30-11am, annual holiday wod at 11am.
Sunday December 25 closed
Monday December 26 closed

Have a happy holidays doing what you love.

Monday
CLASS

E5MOM x 5 rounds (25min)
3 Back Squat @ 80%
6 Box Jump 40/30″
9 Handstand Push ups

EXTRA STRENGTH
1. Hatch squat week 7 day 1

2. “Em Potts”
5 rounds for time
20 Pistol squats
10 Hang Power Clean & Jerk 115/75lbs

Tuesday
CLASS

1. “Carly”
EMOM x 15 min
M1, Max Double Under
M2, Max Wallball
M3, Max Pull up
0:40 work w/ 0:20 rest

B. Rowing intervals
4 x 25 calories *max effort
1:2 work:rest

WEIGHTLIFTING
1. Power Clean
2 x 3 @ 75%
4 x 3 @ 80%

2. Jerk
2 x 2 @ 75%
4 x 2 @ 80%

3. Back Extension
3 x 10 w/35lbs

Wednesday
CLASS

A. Clean & Jerk
2 x 2+2 @ 75%
4 x 2+1 @ 82.5%

B. For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats

EXTRA STRENGTH

1. Hatch squat week 7 day 2

2. “Spider Monkey”
For time:
21 HSPU
9 MU
15 HSPU
6 MU
9 HSPU
3 MU

Thursday
CLASS

Hero WOD “Omar”
For time:
10 Thrusters 95/65
15 Bar facing burpees
20 Thrusters 95/65
25 Bar facing burpees
30 Thrusters 95/65
35 Bar facing burpees

WEIGHTLIFTING
1. Snatch
2 x 2 @ 75%
6 x 1 @ 80%

2. Clean and Jerk
2 x [2+2] @ 75%
4 x [2+1] @ 80%

3. Snatch Pull
4 x 3 @85%

Friday
CLASS

“Tjasa”
For time:
Row 1000m
10 Hang Power Clean
10 Shoulder to Overhead @ 50% Clean&Jerk
Row 800m
8 HPC
8 s to oh @ 57.5% C&J
Row 600m
6 HPC
6 S to OH @ 65%
Row 400m
4 HPC
4 S to OH @ 72.5%
Row 200m
2 HPC
2 S to OH @ 80%

Saturday
CLASS

Open Gym 9:30-11 am

11am Annual holiday WOD
12 Days of Holidays
*Coach Nads will guide you through our annual holiday workout!!!

Sunday
CLASS

Gym closed go spend time with family or friends, or go to the movies and spoil yourself!!

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