FRIDAY 4.28.17
FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX...
THURSDAY 4.27.17
THURSDAY PREP SESSION: SNATCH METCON: CROSSFIT.COM MAINSITE WORKOUT 20150115 800M RUN 25 OVERHEAD SQUATS (75#/55#) 25 SUMO DEADLIFT...
WEDNESDAY 4.26.17
WEDNESDAY PREP SESSION: TURKISH GET-UP 12:00 NOVICE = INTRO & INSTRUCTION WITH COACH PROFICIENT & ADVANCED = FIND 1RM ON EACH ARM WORK...
TUESDAY 4.25.17
TUESDAY PREP SESSION: JUMP ROPE (SINGLES / DOUBLES / TRIPLES) 10:00 STRENGTH: SUMO DEADLIFTS EVERY 2:00 3 REPS X7 *ASCEND TO...
MONDAY 4.24.17
MONDAY PREP SESSION: TOES-2-BAR 12:00 NOVICE = MOVEMENT INSTRUCTION WITH COACH PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT ...
FRIDAY 4.21.17
FRIDAY METCON: 2017 QUALIFIER WORKOUT #1 100 ALTERNATING DUMBBELL SNATCHES (50#/35#) 80 CALORIE ROW 60 BAR FACING BURPEES 40 MUSCLE...
THURSDAY 4.20.17
THURSDAY PREP SESSION: ROWING 12:00 TECHNIQUE FOCUS :20 ROW / :40 REST X12 OLY: HANG CLEAN 7:00 EMOM 1 HANG CLEAN *ASCEND TO...
WEDNESDAY 4.19.17
WEDNESDAY PREP SESSION: GHD 3 BACK EXTENSIONS 6 HIP EXTENSIONS 9 SITUPS 12 BANDED REVERSE HYPERS X2-4 *NOT FOR TIME METCON: 1:00...
TUESDAY 4.18.17
TUESDAY PREP SESSION: HANDSTAND WALK 12:00 NOVICE = WALL WALKS WITH COACH PROFICIENT = 10 WALL WALKS INTO HANDSTAND WALK ATTEMPT ...
MONDAY 4.17.17
MONDAY PREP SESSION: AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY: SNATCH PARTNER EMOM 14:00 1 POWER SNATCH + 1 SQUAT SNATCH + 2...
