Wednesday, 3/21/18

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)
Linear Progression Week 5

1A: Strict Pull-ups  (Wide grip 5×5 )

1B: Shoulder Press (5-5-5-5-5 (@WK4+7.5#))

1C: DB/KB Side Bend (5×8 on each side 50/35)

1D: 90 Second Rest

Metcon

Metcon (Time)

For time,
4 rounds
400m run
15 Thrusters 95/65
15 Pull-ups

(24min)

 

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