Strength- Back Squat- Restarting our strength cycle-

4 sets of 10 at 60-70 percent of 1 rep max. Warm up to this! Do sets with an empty bar.. slowly add weight then do your 4 sets at the correct percent

Wod
good old fashioned Crossfit
13 Minute Amrap
Power Clean/ Jerk 135/95 and Burpee over your bar ladder.

Start with 1 rep of each, then 2 reps of each, then 3 reps of each, then 4 reps of each… keep going until time runs out.

*****There are 30 new all female clients starting CrossFit tomorrow in a 6 week program. The classes are at 7:30am M,W,F and 7;30pm Monday Wednesday Thursday. They are separate from regular CrossFit classes. Bro’s in the night classes.. leave your shirts on. Girls lift heavy weights to show how awesome weightlifting is.  7:00 Pm crossfit classes will have their own coach and the newer people will just be getting started as you guys are finishing up. We have plenty of coaches in place to make this run smoothly on Monday and Thursday, Wednesday is not a problem as barbell club is usually wrapping up by 7;30.

******I’m closing the gym nightly at 8;30pm sharp at the end of the New You class.  8:00pm to 8;30pm is not open gym. We will be using most of the floor anyone at that time because there are 20 people in the new you night class. We will be basically be running it as two classes of 10.

Warm up and go over dumbbell snatch and standards. Partner up with others registered for the open if you’re doing the open. Be sure to write the time of each round of burpees finished.

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Variations

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box
Girls use 20-lb. dumbbell and 20-in. box
Masters 55+:
Men use 35-lb. dumbbell and 24-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
Scaled Teenagers 14-15:
Boys use 20-lb. dumbbell and 24-in. box, step-ups OK
Girls use 10-lb. dumbbell and 20-in. box, step-ups OK
Scaled Masters 55+:
Men use 20-lb. dumbbell and 20-in. box, step-ups OK
Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Cardioish day!

Warm up with slow 800m run.

Strength

Strict press

Heavy sets of 2

Wod 1-

saves your hands version of Helen-

3 rounds
Run 400m
21 Kettle bell swings
12 Hand Release Push ups

WOD 2—

Fully recover from Wod 1 then test your 1000m row time. don’t hold back

Strength- work on clean and jerk. 20-30 minutes. Build to max if you want. Get your reps in!

WOD

For Time:
30-24-18-12 (or run 800m,600m,400m,200m)
Cal. Assault Bike (or row)
Power Snatch (75/55)

Strength-bench press

Sets of heavy 3’s, go for max if you’re feeling good.

WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)