Thursday, 3/8/18

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)
Back squat – Linear Progression Wk3 4 sets of 1A,1B,1C and 1D in the order

1A: Broad Jump (4×5 )

1B: Back Squat (8-8-8-8 (@Wk2+5#))

1C: V-ups  (4×12)

1D: 90 Second Rest

Metcon

Metcon (AMRAP – Reps)

AMRAP 10
10 Cleans 95/65
10 Burpees
8 Cleans 135/95
10 Burpees
6 Cleans 185/125
10 Burpees
4 Cleans 205/145
10 Burpees
AMRAP Cleans 225/155

Cleans: Muscle/Power/Squat any cleans is OK

 

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