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Bulletproof Shoulders   Then…,   Strength Bench Press – 80% (Of 1RM) x 4r x 5s   Then…,   Functional 3 Sets NFT A1. Kneeling Paloff Press x 10 E/S A2. Kneeling KB Chop x 10 E/S B1. Kneeling Arnold Press x 10 https://youtu.be/6Z15_WdXmVw   Then…,   Metcon 6:00 Cap 50 Double-Unders 15 Burpees 40…

Saturdays Schedule: 8am, 9am, 10am, 11am classes     General Warm-up # 2   Back Squat 73% x 20r   Then…,   “Teams of 2”   With a 30 Minute Running Clock: 20 Double Unders 10 Pull-ups (Any Style) 5 Flying or Explosive or Plate Push-ups   10 Alt Db Snatch or Kb Snatch E/S…

Run 1 mile for time Then…, Squat – 1 x 30 @ last weeks 20 reps   Then…,   Strict Press – In teams of 3 find a HS in 15 min   Then…,   AMRAP in 8 min of…, Deadlift – 75% (Off Of 3RM) x 5 Clapping Push-ups x 10 V-up Sit-ups x…

A. Back Squat: 3 x 5 Linear Progression (What is Linear Progression) B. As you have probably noticed, we have not been specifying which version of back squats we want people performing in each cycle, and are leaving it up to you. As CrossFitters, we would ideally be well-rounded and should have some capacity in…

A. Superset 5×8 Pendlay Row-Demo ( 5×10 Ring Dips B. For time: 75 Double unders 150 Walking lunges 75 Double unders 10 minute Cap Cash out: Accumulate 2 minutes in an L-sit hold Post load, time to Comments.

A.  Thruster   B. In teams of two, alternate rounds to complete as many rounds and reps as possible in 18 minutes of: 5 Burpees 7 Box Jump Overs 9 Goblet Squats   Midline work Accumulate 3 minutes Weighted Plank Hold (45, 25)

2. AMRAP 5 mins 5 Handstand Push-ups (strict if you can, but kipping is allowed) 7 Kb Swings – 70/55 9 Box Jumps – 30/24 rest 3 mins X 2 rounds. Score is Total # of rounds. Start where you left off on round 2.

Test: Row 2k   Cash out: 100 Abmat sit-ups Finish: 2min couch stecth

1. 3 x 3 : Down & Up High Pull Muscle Snatch (Hip) OHS Hang Power Snatch OHS Power Snatch 2. Power Snatch – 2RM 5 – min AMRAP 10 Power Snatch (75/55) 5 Burpees Rest 3 – min 5-min AMRAP 10 Power Snatch 5 Burpees *Try to match your score * 1. 3 x…

Mobility Class 9:30-10:30am   Open Floor 10am-1pm