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* New cycle starts: Following 6 weeks we will be looking forward to CrossFit Open to improve strength and conditioning in movements mostly seen in Opens.

* New class added: Gymnastics saturday 12:00

 
 

Monday

Front squat 5RM (push to fairly easy 5RM for the start of this cycle)

Metcon:
AMRAP 4
12 thruster 40/30
12 C2B
rest 2:00
12 front squat 40/30
12 T2B

Tuesday

HSPU work for 20 mins (strength/skill sets or progressions)

Metcon:
EMOM 16
1: 40s of double under
2: 3-5 HSPU + 5-8 burpees
3: 20 KBS 24/16
4: rest

Wednesday

Push jerk 5RM (fairly easy 5RM for the start of this cycle)

DB push press 3 x 10

Metcon:
3 rounds for time
15 goblet squat 24/16
20 KB front rack lunge (1KB, 10/leg)
30 abmat sit ups

Olympic: Snatch

Thursday

WOD (S):
2 rounds for time
50 DU
25 hang power clean 40/30
50 DU
25 push press 40/30
50 DU
25 front squat 40/30

2 rounds for time
15 sPull ups
15 sHSPU

2 rounds for time
40 jumping lunges
30 HR push ups

Rest 5 min between workouts. Total time cap: 40 min

Friday

Deadlift 9-7-5-3 (increasing weight per set)

Metcon:
7 rounds for time
7 hang squat clean 50/35
7 burpees over bar

Saturday

Team WOD 11:00. Gymnastics 12:00.
(Private class 13:30 – 14:30)

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