ME MONDAY


Announcements

Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!!
#SwoleAndFlexy

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean Deadlift (“Deficit” 3-3-3-2-2-2-2)

*Set up should be exactly like your clean set up. PUSH don’t Pull!

*For deficit, stand on top of a 35# plate

Metcon

B: Metcon (AMRAP – Reps)

3 Rounds of:

4 min AMRAP of:

10 Deadlifts 225/145

10 Wall Balls 20/15

Rest 2 minutes

Accessory

C: Metcon (No Measure)

3 Sets of:

10/10 KB Bulgarian Split Squats

10 Strict Leg Raises
*Athlete chooses weight

ME MONDAY

ME Monday  July 30, 2017


Announcements

Don’t forget we have a 7:30am class and ROMWOD on Fridays at 6:30pm!!!!
#SwoleAndFlexy

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Clean Deadlift (“Deficit” 3-3-3-2-2-2-2)

*Set up should be exactly like your clean set up. PUSH don’t Pull!

*For deficit, stand on top of a 35# plate

Metcon

B: Metcon (AMRAP – Reps)

3 Rounds of:

4 min AMRAP of:

10 Deadlifts 225/145

10 Wall Balls 20/15

Rest 2 minutes

Accessory

C: Metcon (No Measure)

3 Sets of:

10/10 KB Bulgarian Split Squats

10 Strict Leg Raises
*Athlete chooses weight