Monday
A. 5-6 Sets:
– Squat Clean & Jerk X 1.1
*all @ 7/10 effort, do not exceed!
B. 12 Min AMRAP:
– 10 1DB Hang C&J (50/35)-switch after
– 10 T2B
– 10 Alt. DB Snatch (50/35)
– 35 DUs
Tuesday
A. 30 Min EMOM:
1) 12/9 (+15/12) Cals AB
2) 8-10 BBJO (24/20)
3) 12/9 (+15/12) Cals Row
4) 8-10 DB Step Ups (50/35) to 24/20
5) 12/9 (+15/12) Cals Ski
6) Rest
Wednesday
A. 5-6 Sets:
– Snatch X 1.1
*all @ 7/10 effort, do not exceed!
B. 7 Min EMOM:
– 3 Power Cleans (135/95) (+185/135)
Then, AMRAP:
– HSPU (+Strict)
Rest 5 mins
C. 7 Min EMOM:
– 3 Squat Snatches (95/65) (+135/95)
Then, AMRAP
– Pullups (+C2B)
Thursday
Complete w/ partner:
A. 30 Min AMRAP:
M/M: 20-30-40-50-60-70-80…
F/F: 15-24-30-40-48-55-63(keep adding 8)
– Cals AB
*40/30 Cals Row after each set
Friday
A. CrossFit Open 22.1
15 Min AMRAP:
– 3 Wall Walks
– 12 Alt. DB Snatch (50/35)
– 15 Box Jump Overs (24/20)
Saturday Woolfeman Special
*8am & 9am classes
– TBA (friday night)
Sunday Open Gym
-8:30-10:30am
