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Open Gym: 8am-10am

CrossFit: same flow as a few weeks ago, but fewer reps/heavier; A. E3 min x 5 sets (15 min)4 back squats + 1 front squats at 80-90%% of 1rm FS weight.*goal is 5-10% heavier than you performed 2 weeks ago. B. 3 sets for quality:8-10 single leg KB RDL each leg10-15 glute bridge (db/kb/bb):45 each

CrossFit “Fight Gone Bad!” Three rounds of:Wall-ball, (Reps)Sumo deadlift high-pull, (Reps)Box Jump, (Reps)Push-press,(Reps)Row (Calories)Rest In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes

CrossFit Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Death by handstand walk 10′ increments Lvl 6: walk 10′ incrementsLvl 5: walk 5′ incrementsLvl4/3: wall/box hand releases, increments of 10 each min.Lvl2/1: bear crawl walk, 10′ increments

CrossFit Main:AMRAP 20 min; Teams of 3:P1: 4 alt. side sandbag-shoulders (2/2)P2: 50m. sled push (25/25)P3: Rest Lvl6: 150/125, same sled weight you have been using the last few weeksLvl5: 125/100, same sled weightLvl4: 100/75, same sledLvl3: 75/50, same sledLvl2: 50/30, same sledLvl1: 30/20, same sled

CrossFit Main:Teams of 2;30 min clock0-10 min: max distance runpartners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team 10-20 min: max distance rowpartners rotate through working 1 at a time of rowing

REST DAY Mobility and Maintenance

9a-Noon: Gymnastics clinic w/coach Bryan!

CrossFit Main2017- run/swim/run variation;“Jerry” For time:Level 6/5: those who have a sub 9 min mile run/sub 9 min 2kRun 1 mileRow 2KRun 1 mile Level 4/3: those who have a sub 10 min mile run/sub 10 min 2kRun 1200m.Row 1500m.Run 1200m. Level 2/1: those wh0 have a 10+ min mile run/10+ min 2kRun 800m.Row 1000m.Run

CrossFit Main: 2019- 1rm CleanE2:30x 20 min:0: 3 cleans at 45%2:30: 2 cleans at 55%5: 1 cleans at 65%7:30: 1 cleans at 75%10: 1 cleans at 85%12:30: 1 clean at 90%15: 1 clean at 95%17:30: 1 clean at 100%20: 1 clean at 100+%