Monday
Strength
Every 90 Seconds x 8
1 Power Snatch + 3 OHS
WOD
Lurong Challenge Wod
“Raising The Bar Test”
9 MINUTE AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead

Tuesday
Strength
Press 4×8
@70%
WOD
5 Rounds
10 Hang Power Snatch 75/55
30 Double Unders

Wednesday
Strength
Front Squat
EMOM x 6 minutes
4 reps @75%
WOD
10 minute AMRAP
6 C2B
8 Box Jump Overs 30/24
10 Goblet Squats 70/53

Thursday
Open Gym
6-7 9:30-2:00 4:30-7
Come in to make up a day’s training, work on a skill, or do ROMWOD. As with our normal classes, a coach will be here to help you with your technique and structure your skill/strength training.

Friday
Strength
Clean
Every 90 Seconds X 8
2 Reps @80-85%
WOD
10 Minute AMRAP
3 DL 255/175
3 T2B
6 DL
6 T2B
9 DL
9 T2B
.
.
Ect.

Saturday
WOD
Linchpin CrossFit
Monster Mash

In a 10 minute window:
1 RM Snatch

4 Rounds for time of:
400m run
15 Wall Balls 20/14
15 Pull-ups

21-15-9 reps for time of:
Calories, Rowing
Handstand Push-ups

*Rest 5 minutes between workouts

Sunday
Strength
Back Squat
EMOM x 8 Minutes
1 Rep @85-90%
WOD
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)