Big announcement Thursday night about new nutrition program and new barbell club affiliation!!

WEDNESDAY

BootCamp Sprint

1. Core
a: 3x60s Weighted Planks (accumulated)
b: 3×30 Hanging Knee to Chest (strict)
c: 3x30s L Sit from Rings or bar (hang), accumulated

2. Conditioning

Run 600m, then 3 Rounds
40 Situps
30 Push-ups
20 KB Swings, full, 53/35
10 Goblet Squats

CrossFit

Strength : Front Squat, taken from floor (clean)
3 rep max in 20 minutes (Canal Park, rep only counts once lowered to floor)

WOD : For Time
42 Wall Ball 20/14
37 Push-Ups, hand release
62 Air Squats
22 Hang Squat Snatch 135/95
31 Situps
83 Walking lunges
9 Wall Climbs

20 Minute Time Cap

S : Hang Power Snatch, 75/55
L1: 95/65

Rx+: All Movements Using Medball where appropriate/able

The Program

1. Strength and WOD Rx+

2. Snatch Work
Every 2:00 for 6 sets
– 8 Squat Snatch, start at 70% max

3a: 5X2 Snatch Balance, hold bottom for 10s
3b: 5X1 Behind Neck Jerk, hold catch for 5s
3c: 5×3 High Bar Back Squat