Monday, 3/19/18

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 Progrwssion Week 5

1A: 1 Arm DB Snatch (5×8 AHAP)

1B: Deadlift (5-5-5-5-5(@WK4+15#))

1C: Hollowrocks  (5×10)

1D: 90 Second Rest

Metcon

Metcon (Weight)

EMOM 16
Minute 0,2,4,6,8,10,12,14 – 1 Full squat Snatch
Minute 1,3,5,7,9,11,13,15 – 1 Minute rest

Set the goal for yout 8th round as 92-97% of your 1RM Snatch, then plan all other rounds with 5# different.
Only 2 misses allowed per each round to add the weight up.
Post heaviest weight for the score

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s