Here is the week’s CrossFit class programming.
The weightlifting team starts a 4 week strength program this week.
Kevin is still dry running the “Mass Made Simple” program.
Everyone else, just keep being more awesome!
Monday
Barbell Complex A
Power cleans 5x3reps
Back squat 3x5reps
3 rounds:
1 minutes max reps
Kettlebell swings
Box Jumps
Push press 75/55 (from the ground)
Tuesday
Barbell Complex B
Bench Press 5x5reps
Pendlay rows 3x5reps
TGU 3x10per side
Hollow rock practice
Wednesday
Barbell Complex C
Push press 3x5reps
Front squat 3x5reps
AMRAP 8 minutes:
15 Wallball shots
10 Pushups
5 Pullups
Thursday
Rest day or do a missed training session
Friday
Barbell Complex D
It’s CrossFit bench mark day!
We’ll be “doing” one of the girls…yuck, yuck, yuck.
Saturday
Barbell Complex E
Pick one of the Olympic lifts:
Snatch
Clean & Jerk
Squat (any variation) 5x5-8
Deadlift 1x5 (heavy)
Box jumps 3reps x max height
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