CROSSFIT
*2018 CF Open, Week 2 – Maintenance / Performance Week*
Weightlifting
EMOM x 7
2 Power Clean
*across
Metcon
EMOM x 8
45 sec work
Odd) Wall Ball
Even) DB Snatch
*Score is total reps
COMPETITION
A. Complete w/ Warm-up
2 Rounds
10 Cossack Squats
5 Forward to Reverse Lunge (Each Side)
5 SL KB RDL
B. 5 min Practicing Double DB Snatch & DB OHS
C. 3 Rounds , moderate intensity:
12 Front Rack Lunges (75, 55#)
400 m Ski Erg
LEANX
A. 8 Min AMRAP:
10 Calve Raises
10 Banded Clam Shells/Side
10 Diamond Push ups
10 Banded Hamstring Curls
B.Partner WOD for Max Reps:
Min 0-3
50 KB Deadlifts
ME Box Jumps
Rest 1 Min
Mins 5-8
25 Synchronized Burpees
ME Synchronized Sit ups
Rest 1 Min
Mins 9-12
50 DB Power Cleans
ME Double Unders
Rest 1 Min
Mins 13-16
ME Synchronized Air Squats
BOX NEWS
Tomorrow’s specialty class at (Thu at 5pm) is “Supple Shoulders” – This is a full program designed to create flexible, stable, and strong shoulders. Odds are, if you’re an adult in the US, you need this program. Help correct poor posture, stiff / weak shoulders, tight pecs, and a rounded upper spine. If you sit at a desk, on a couch, or in the car for hours a day, this program is for you!
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