12/20/14: Saturday: See Schedule Below

Saturday Schedule is as follows:

8:50am Competitors Class
8:50am – Olympic Lifting/Gymnastics Fundamentals Class
9:00am – OLY Club
10:00am – Regular Class WOD

12/19/14: Friday

Strength: Deadlift

1×3 @ 70%
1×3 @ 80%
1xME@ 90%

8×3: Speed Deadlifts with Band Tension (50% Bar Weight/20% Band Tension)
:30 Rest btw. Sets

WOD: Every 3 Minutes on the Minute for 5 Rounds

12 – T2B
18 – Slam Balls (30/20)
4 – Wall Walks

12/18/19: Thursday: OLY Club at 6:30pm

Strength: 1RM Back Squat

 

 

 

WOD: CrossFit Mainsite WOD from 12/10/14.

With a Running Clock for Total Reps

1 Minute ME Squat Cleans (135/95)

1 Minute ME Push Jerks (135/95)

2 Minute ME Squat Cleans (135/95)

2 Minute ME Push Jerks (135/95)

3 Minute ME Squat Cleans (135/95)

3 Minute ME Push Jerks (135/95)

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12/17/14: Wednesday: Fundamentals Class at 6:30pm

 

 

Strength: Bench Press

10 Minute EMOM: 3 Reps @ 75-80% (or 5% more than last time)

 

 

 

WOD: 4 Rounds

400m Run

15 – Box Jump Overs (30/24″)

75 – DU’s

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12/16/14: Tuesday: OLY Club at 6:30pm

 

 

Strength: Find a 5RM Touch and Go Power Clean

 

 

WOD: 14 Minute EMOM

 

Odd Minute: 200m Run

Even Minute: 15 Burpees

 

 

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