Monday-The Unknown and The Unknowable
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) M/E Dumbbell Bench Press (B) For time-7 Rounds 5 Double Dumbbell Push Press@50%1rm, 10 C2Bar, 15 Box Jumps@24/20" Optional CFSEndurance Long Intervals Run or Row & GHDSU (PostWorkout Recovery) TBA by Coaches including Iron Scap
Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA by coaches (A) 7x3 3 Position Halting Clean Deadlift, 1 Clean Deadlift, 1 Clean Deadlift with Jump (B) 7x3 Clean from ground with control to the Power Position & Split Jerk (C) For time 4 Rounds-3 Hang Cleans@80%1rm, 4 Ring Muscle Ups, 5 Ring Dips (D) Optional M/E Back Squat (PostWorkout Recovery) TBA by Coaches
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) M/E Dumbbell Step Up@20" 10 Steps Up (B) For time-2 Rounds 50 One Legged Squats, 50 T2Bar, 50 KB Step Ups@20/16" 2x24/16" Optional CFSEndurance Short Intervals Run or Ski & GHDHE (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) 7x3 3 Position Halting Snatch Deadlift, 1 Snatch Deadlift, 1 Snatch Deadlift with Jump (B) 7x3 Snatch from Ground with Control to the Power Position (C) For time-12.9.6.3 HSPU Strict, Hang Snatch@70%1rm (D) Optional 3x7 Front Squat (E) Optional 3x7 GHR (PostWorkout Recovery) TBA by Coaches
Saturday-7am CFSEndurance Tempo-CrossFit Hero WOD "Smykowski" Run 6km, 60 Burpee Pull-ups
Saturday-8am Mobility Assessments with Michael
Saturday-8am Catch Up
Saturday-8am Catch Up
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box
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