Foundation course crew!

Monday

GYMNASTICS PUSH & PULL 4,3,3
Squats with perfect form 3,2,1,1,1,1,1
WOD
Partner WOD
Double Grace
 

Tuesday

GYMNASTICS PUSH & PULL 4,3,3
HAMSTRING strength – FOCUS ON POWER
WOD
21-15-9
Press Ups (hand realising)
box jump
Pull ups
Wall balls
 

Wednesday

GYMNASTICS PUSH & PULL 4,3,3
Snatch + snatch balance 5×1 building to heavy single
Snatch deadlift 3×3
WOD
3 Minutes amrap
Push press
Score = weight x reps 
1 Min rest
2 Minutes
Max front squats at same weight
Score = weight x reps

Go outside the box!

Thursday

GYMNASTICS PUSH & PULL 4,3,3
3 position clean – 5 sets to find heavy set
Jerk 3×3 heavy set
WOD
5 rounds
5 Pull ups
5 overhead squats
RX 40/25kg 
RX+ 50/35kg
 

Friday

COMPETITION DAY – WORKOUT WILL BE RELEASED ON THURSDAY EVENING.

Saturday

10am Class

EMOTM – Alternating
MAX Pull ups
Wall walks
Cleans 5 x 3
WOD
9 Min Amrap
20 Step ups
5 Press ups
 

11am Class

Deadlift
3×3
WOD
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

CrossFit is fun!