Monday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) CrossFit New Englands "Opens Test"-20min Amrap 50 Wallballs 9/6kg 10/9ft, 50 Double Unders, 40 Box Jumps 24/20", 40 T2Bar, 30 C2Bar, 30 Burpees, 20 Power Cleans 65/45kg, 20 Jerks 65/45kg, 10 Power Snatch 65/45kg, 10 Muscle Ups. Thanks to Ben Bergeron for the program design. (PostWorkout Recovery) TBA by Coaches including Iron Scap
Tuesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Muscle Up Progressions or Efficiency (B) For Time-Finsh Mondays test Above or 10rm OHS if completed (PostWorkout Recovery) TBA by Coaches including CrossOver Symmetry Recovery
Wednesday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) OLS Progressions & or HSPU Progressions (B) CrossFit Benchmark Workouts Cindy or Mary-Cindy 20min Amrap 5 Pull-ups, 10 Push-ups, 15 Air Squats or Mary 20min Amrap 5 HSPU, 10 One Legged Squats, 15 Pull-ups (C) Optional-Tabata Hollow Holds & Superman Holds (PostWorkout Recovery) TBA by Coaches Including Iron Scap
Thursday-(Mobility) TBA by Coaches (PreWorkout) TBA by Coaches (A) CFSEndurance Short Intervals 5x3min Intervals 1min 30sec Recovery 3 Hang Snatch@80%1rm, 400m Run, Max Deadlifts (B) Optional GHDHE 2x10 (PostWorkout Recovery) TBA by Coaches
Friday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (B) For Time 3 Rounds-20 Power Cleans 43/30kg, 20 Front Squats 43/30kg, 20 Push Press 43/30kg, 60 Double Unders Recover 3mins between each round (B) Optional CFSEndurance Bike Sprint Intervals Every 3min Sprint 20secs x 5 (PostWorkout Recovery) TBA by Coaches
Saturday 7am-CFSEndurance Long Intervals 3x5min Intervals 3min Recovery-400m Row,400m Run,Max GHD Sit-ups or Feet Anchored Sit-ups in Remaining Time
Saturday 8am till finish-Catch Up & Open Box
No comments:
Post a Comment