Attention!!! we will be closed on Sunday as we have many different coaches and athletes competing in many different things. Details will be posted to the FB page so you can come out and cheer them on.

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm

CFPB Bootcamp:
8:45am

Rowing w/ Ingrid:
6:30pm

WOD:
40min to find your Olympic Total*
1RM snatch
1RM clean & jerk
Then
Every 90secs for 5 rounds do-
4 back squats @ 80%
Then
Every 90secs for 3 rounds do
3 front squats @ 80%

*scaling options for newer clients = work up to a heavy set of 5- front squat & power jerk

Extra Credit & Oly Extra Credit
5×5 clean pull @ 1RM C&J
3-5 sets of
8-10 GHR

CFPB Bootcamp:

Strength/ skill
5×5 sots press
Then
EMOM 5mins
5 overhead squats

Conditioning
Lurong WOD #6
Level III (3)
15 Snatches at 65/95
15 Toes to Bar
12 Snatches at 65/95
12 Toes to Bar
9 Snatches at 65/95
9 Toes to Bar
6 Snatches at 65/95
6 Toes to Bar
3 Snatches at 65/95
3 Toes to Bar
6 Snatches at 65/95
6 Toes to Bar
9 Snatches at 65/95
9 Toes to Bar
12 Snatches at 65/95
12 Toes to Bar
15 Snatches at 65/95
15 Toes to Bar
12 Snatches at 65/95
12 Toes to Bar
…and so on

Level II (2)
15 Snatches at 55/75
15 Knees to 90
12 Snatches at 55/75
12 Knees to 90
9 Snatches at 55/75
9 Knees to 90
6 Snatches at 55/75
6 Knees to 90
3 Snatches at 55/75
3 Knees to 90
6 Snatches at 55/75
6 Knees to 90
9 Snatches at 55/75
9 Knees to 90
12 Snatches at 55/75
12 Knees to 90
15 Snatches at 55/75
15 Knees to 90
12 Snatches at 55/75
12 Knees to 90
…and so on
Level I (1)
15 Snatches at 35/45
15 Abmat Sit Ups
12 Snatches at 35/45
12 Abmat Sit Ups
9 Snatches at 35/45
9 Abmat Sit Ups
6 Snatches at 35/45
6 Abmat Sit Ups
3 Snatches at 35/45
3 Abmat Sit Ups
6 Snatches at 35/45
6 Abmat Sit Ups
9 Snatches at 35/45
9 Abmat Sit Ups
12 Snatches at 35/45
12 Abmat Sit Ups
15 Snatches at 35/45
15 Abmat Sit Ups
12 Snatches at 35/45
12 Abmat Sit Ups
…and so on