Thursday 12.1.16

Weightlifting Class: Beginner/Intermediate: Drill: Tall Clean 3×3; Hang-pocket transitions Hang Clean RM, then 5×1 @ 85% Advanced: Three Position Clean (pocket, hang, ground) 4×1 Pocket Power Snatch 3×3 CrossFit WOD 4x 1 Min Assault Bike 1 Min...

Wednesday 11.30.16

  CrossFit WOD Sumo Deadlift 6×3 5RFT 10 Box Jump 24/20” 10 Kettlebell Swings 70/53lb 20 Abmat Sit-ups Accessory: 3-5x 1-2 Min Plank 30-60 Sec Right Side Plank 30-60 Sec Right Side Plank Mobility: Barbell Tricep Mash Barbell Hamstring Mash Banded Overhead...

Tuesday 11.29.16

  CrossFit WOD 3x 10 KB/DB Press Each Arm 10 KB/DB Row Each Arm AMRAP15 10 Toes-2-Bar 30 Double-Unders 10 Thrusters 95/63lb 30 Double-Unders Accessory: 2x 30+ Banded Tricep Extension EMOM5 1-5 Ring Muscle Up Mobility: Lax Glute Mash Lax Front Delt Mash...

Monday 11.28.16

  CrossFit WOD Snatch 5×3 up to 75% 3-5RNFT 10 Alternating Dumbbell Power Snatch 10 Strict Pull-ups * pick a moderately heavy dumbbell weight. Scale pull-ups as needed. Accessory: 2x 15+ Banded Hamstring 10+ Hanging Knee/Leg Raise EMOM5 1-5 Bar Muscle Up...