Monday, 3/12/18

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 Week4

1A: 1 Arm DB Snatch (4×8 alternate hand AHAP )

1B: Deadlift (8-8-8-8 (@WK3+5#))

1C: Ab mat sit-ups  (4×18 )

1D: 90 Second Rest (4×1)

Take longer break if you need

Metcon

2A-1: Power Clean (10-5-3-1-1-1-3-5-10)

(18min)
Before beginning this workout, establish a goal weight for the final sets of 1,3,5,and 10. If at any point your mechanics begin to deteriorate, decrease the load. Record the last 1,3,5,10 rep- weights separately

2B-3: Power Clean (Record your 3RM)

2B-5: Power Clean (Record your 5RM)

2B-10: Power Clean (Record your 10RM)

 

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