01 02 17

Classes at 9AM, 10AM.  The gym will be open from 5PM – 7PM (no CrossFit class).

 

P

A. Floating Hang Snatch
3@60%, 3@65%, 3×3@70%

 

B. BS: 5@78% before each single

1-1-1 @ 83%, 86%, 89%

 

C. FT:
Row 2000/1600
42 Thrusters (95/65)
42 CTBPU
Row 1000/800
30 Thrusters (95/65)
30 CTBPU
Row 500/400
18 Thrusters (95/65)
18 CTBPU

 

D. Snatch Pull
(105%/3)4

 

E. Athlete’s choice:
Accumulate 20-30 MU in 5-8 sets
or
Accumulate 30-50 Strict Pullups

 

 

F

A. Athlete’s choice:
Accumulate 30-50 Strict Pullups (Bar or Rings-FG)

 

B. BS – increasing
OTM [4]: 5 BS
OTM [4]: 4 BS
OTM [4]: 3 BS

 

C. FT:

Row 2000/1600

42 Thrusters (95/65)

42 Pushups

Row 1000/800

30 Thrusters

30 Pushups

Row 500/400

18 Thrusters

18 Pushups