Monday

Announcements

- The class schedule for the remainder of the year has be updated in Wodify under Calender.

336 CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

RX+ Version of WOD

3 min AMRAP

3 Deadlifts (315/205) (RX 275/185)

3 Muscle Ups (RX 3 Pullups, 3 Pushups)

–rest 3 mins

.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

3 Power Cleans (205/135) (RX 165/105)

3 Deficit Handstand Pushups 6″ (RX 6 No Deficit)

–rest 3 mins

.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

3 Power Snatch (155/95) (RX 135/85)

3 Burpee Pullups

Saturday

336 CrossFit – CrossFit

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Metcon (Time)

Partner WOD

500m Run

50 Thrusters (95/65)

500m Run

50 Pullups

500m Run

50 Ground to Overhead

500m Run

50 Box Jumps (30/24”)

Friday 19th

336 CrossFit – CrossFit

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Bench Press (5×5)

Metcon (AMRAP – Rounds)

3 Rounds for time:

15 Kettlebell swings (53/35)

20 Pull-ups

25 sit-ups

8 sprints

Rx+ Kettlebell (70/53)

Thursday

336 CrossFit – CrossFit

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Metcon

Metcon (Time)

7 rounds

7 Burpee Box Jumps (24/20”)

7 Toes to Bar

7 Front Squats (135/85)

7 Slamballs (30/20)

Wednesday

336 CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

8 KB Snatches, L (53/35)

8 KB Snatches, R

8 Ring Dips

RX+ (70/53)

Endurance

Metcon (Time)

250m Row

8 Over the Rower Burpees

250m Row

8 Over the Rower Burpees

250m Row

Tuesday

336 CrossFit – CrossFit

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Weightlifting

Paused Front Squat (5 x 3, w/ 3 sec pause)

Metcon

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

9 Push Jerk (115/75)

9 Box Jump Overs (24/20″)

9 Pendulum Pushups

Monday

336 CrossFit – CrossFit

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Weightlifting

Deadlift (5-5-5-3-3-3)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pullups

Squat Cleans (115/75)

RX+ Chest to Bar and (135/85)