1/28/2019 - 2/3/2019

NEW Program Week of 1/28 -2/3


Monday (1/28) you will have a Program Write-Up in your email inbox before lunch.

It is important. Read it. Here is a taste.

-9am Strength Saturdays (included in membership)

-First two Sundays of each month, Coach led “CrossFit Skill Sessions” (also included in membership) FIRST ONE IS THIS WEEKEND!

-Saturday Community Workout changed to 10:15am start time

- "TECH” Movement options introduced into daily workouts

-How is the gym is navigating the Feb CrossFit Open (first of two) this year


MONDAY
AMRAP in 10 min
3-5 Wtd or Strict Pullups
3-5 Negative
+
3 Sets for Total Reps Per Set
45s Max Burpees
R2:30min
45s Max Slam Ball
R2:30min
45s Max Cal AB
R2:30min
45s Max Wallball (20/14)
R2:30min

Cooldown

3min./Side Couch Stretch


TUESDAY
4 Sets
20s Hanging Right Leg Hold
20s Rest
20s Hanging Left Leg Hold
20s Rest
+
5 Sets*
9 Hang Power Snatch (135/95)
22/17 Cal Row
R ~4min
TECH HPSn: High Hang Power Snatch
*2min Cap on Work


Cooldown
4x10 Gnar Raise R60s


WEDNESDAY
5x7 Back Squat
R~3min
TECH Back Squat: 5x12 @3010, additionally to raised platform if needed
+
13min
35 DU > 12 No Push UpBurpees
15 Box Jump
10 T2B


Cooldown
4min of Lax ball in Lower Back/Glute


THURSDAY
Partner DT Alternating Rounds (5 each)
10 RFT
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

25min Time Cap

TECH DL:
12 Raised Platform KB Hinge. Reduce load and increase platform height if more hinge work is needed.
TECH HPC:
9 Tough High Hang DB PC
TECH PJ:
DB Push Jerk or Push Press with same HPC Wt
*can choose to do any of three movements as TECH variation or all three.

Cooldown
5x12 Y's on Bench
5x12 W's on Bench


FRIDAY
Couch Stretch 2min/side
+
Banded Overhead Stretch 2min/side
+
E3mom x 10sets
6 Burpees
7-10 Kipping Pull ups
10 Calorie AB


9am Strength Saturday
5x6 Bench Press
R3min
+
5x7 Back Squat
R3min

*If you are more than 8min late you WILL NOT be allowed into this class. No exceptions.


10:15am Saturday Community
EMOM 35min

Min1: 10/8 cal row
Min2: 8-10 Burpees
Min3: 100m Run
Min 4: 45 Plank Right
Min 5: 45s Plank Left


SUNDAY Skills with Meg 11am -12pm
Kipping
Kipping Toes 2 Bar