Monday


336 CrossFit – CrossFit

Back Squat (4×6)

Metcon (Time)

For time

100-80-60-40-20

Double unders

10-8-6-4-2

Front squat to overhead(thruster with a jerk)(135/85)

Rx+

165/115

Saturday


336 CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

2 100m runs(alternating)

5 power snatch(95/65)

2 100m runs

5 overhead squats

4 100m runs

10 power snatch

4 100m runs

10 overhead squats

6 100m runs

15 power snatch

6 100m runs

15 Overhead squats… etc……

Rx+(135/85)

-alternate each run

-runs increase by 2 reps after each round of overhead squats

-power snatches and overhead squats increase by 5

Each round

Weight lifting


336 CrossFit – Weightlifting Tech Class

Metcon (No Measure)

natch balance w/ 3 sec pause in bottom

4×3

Snatch pull w/ 3 sec pause@ 2 inch off floor/knee/hip

4×3

Snatch w/ 3sec pause in receiving position

4×2

Snatch

6×1

-Cycling-

1 squat snatch every :20 for 5 minutes

Friday

336 CrossFit – CrossFit

Squat snatch+ha g squat snatch + overhead squat (8×1)

Every :90 for 8 sets

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

Run 400m

6 power clean(135/85)

8 front squats

Rx+(165/105)

Gymnastics

336 CrossFit – Gymnastics Tech Class

Metcon (No Measure)

Handstand progression

3×3 of each

Plank walkout

Box plank walkout

Wall walks

Headstand/handstand attempt w/spotter

-Kipping HSPU practice-

4×5-10

Strength

1-double over head KB carry

2- 20 banded face pulls

3- :30 front plank

Thursday

336 CrossFit – CrossFit

Push Jerk (6×3(build to heavy))

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

5 burpees pull-ups

5 toes to bar

1000m Row (Time)

Max Effort 1000m Row

Wednesday


Announcements

APPAREL SALE – ANY ITEM $10

336 CrossFit – CrossFit

Power Clean (Build to heavy single)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

15 deadlifts (225/145)

15 wall balls(20/14)

15 sit-ups