200531 - Week Preview

GET EXCITED!!!

ALL classes will be CROSSFIT from now on!
(Strength will still be incorporated a ton, so don’t worry, you won’t lose those GAINZ!)

Starting next week the schedule will be as follows:
5:30AM (Monday/Wednesday/Friday ONLY)
6:30AM
7:30AM
8:30AM
then…
3:30PM
4:30PM
5:30PM
6:30PM (Monday through Thursday ONLY)

MONDAY
AMRAP 6:
45 Double Unders
15 Push Ups
15 KB Swings
Rest 2 minutes
AMRAP 4:
45 Double Unders
15 Push Ups
15 KB Swings
Rest 2 minutes
AMRAP 2:
45 Double Unders
15 Push Ups
15 KB Swings

TUESDAY
5 Rounds of each
:30 on / :30 off
Pull Ups
Pistols

[Strength = Strict Press]

WEDNESDAY
200m Weighted Run
40 Hang Power Cleans 95/65
20 Toes to Bar
200m Weighted Run

[ Strength - Hang Cleans ]

THURSDAY
EMOM 12:
M1 - 12 Alt. DB Snatches 50/35
M2 - 8 Single Arm DB Thrusters (4 each side)
M3 - 200m/150m Row
Then…
1 Round FOR TIME

[ Strength - Front Squat]

FRIDAY
HERO WOD - “Hoppy”
AMARAP 17:
21 Lateral Burpees
16 Box Jumps
8 Front Rack Forward Lunges 125/85
3 Ground to Overhead