Monday 2.11.19

Monday Modified Class Schedule:

5:30am-9:30am Open Gym
9:30am CrossFit
10:30am-12pm Open Gym
12pm CrossFit
1:00pm-2:30pm CLOSED FOR LUNCH
2:30pm-5:30pm Open Gym
5:30pm CrossFit
6:30pm-8:30pm Open Gym*
*Doors will lock at 7:30pm if no one is here

Back Squats

12 Minutes to Work Up to a Heavy 1RM

AMRAP 10 MIN

10 Wall Balls (20#/14#)
10 Pull Ups 
10 Box Jumps (24"/20")

3 Sets 

10 Single Leg Kettlebell Romanian Deadlifts Each Leg
10 Single Arm Seated KB Strict Press Each Arm 
*Use a Weight You Can Do 10 Repetitions With Control on Both Movements 

Above and Beyond (Extras for Open Gym if You Feel So Inclined)

Endurance

Every 3 Minutes X 30 Minutes 
Row 300/250m

Gymnastics

3 Rounds for Quality 
50' Handstand Walk 
20 Hollow Rocks 

Olympic Weightlifting

Find a Heavy, But Not Max 
Power Clean + Hang Squat Clean

Chelsea JungComment