Wednesday, 3/7/18

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

(25min)
Shoulder press- linear progression Week3- Excute 4 sets of 1A, 1B, 1C, and 1D in the order

1A: Strict Pull-ups  (4×7)

1B: Shoulder Press (8-8-8-8 (Wk2+2.5#))

1C: Side Plank  (4x30sec on each side (L/R))

1D: 90 Second Rest

Metcon

Metcon (Time)

For time
50 Jumping alternate leg lunges
50 Pull-ups
50 Push press 95/65
50 Supermans
50 Burpees

(18min)
Compare with 8/14/17

 

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