Wednesday, 3/14/18

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: Pendlay Row (4×8 With your working weight )

Record the last weight

1B: Shoulder Press (8-8-8-8 (@WK3+2.5#) )

Find youe Top set and then add 7.5# to see what your WK4 Top set weight is

1C: Side Plank  (4x 30sec Side plank (L/R each side))

1D: 90 Second Rest (4×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
5 Front squats 185/125
10 Chest to Bar pull-ups
20 Double unders

Intermediate 135/95
Beginners 95/65
1 C2B=1pull-up=1Banded pull-up
50 Single unders for 20
Double unders if you don’t have consistent 5 rep unbroken double unders
Compare to 11/1/17

 

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