Tuesday, 3/6/18

CrossFit 2018 OPEN Weeks!! (2/20-3/24)
For this period, for 5 weeks CFJJ will have special hours for OPEN every Thursday.
4pm – 5pm CF class
5pm – 6pm CF Class
6pm – 6:30pm Live announcement watch
6:30pm – 7:30pm CF Class

Fridays 5:30pm and 6:30pm classes canceled

Saturdays OPEN gym 9am-1pm
Sundays OPEN gym 9am-1pm

Weightlifting

(30min)
Linear Progression week3 – Excute 1A,1B,1C and 1D in the order 4 Rounds

1A: Russian Kettle Bell Swing (4×10@ AHAP )

Choose weight you can finish 10reps ubroken

1B: Deadlift (8-8-8-8 (@WK2 + 5#))

1C: Ab mat sit-ups  (4×17 )

1D: 90 Second Rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 10
5 Power snatch 95/65
10 Overhead walking lunges 95/65
1 Rope climb

Intermediate: 75/55
Beginners: 45/35

 

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