• Thursday, 052418

    Team Thursday

    A. Clean + hang clean + push jerk + Jerk ; to max in. 15 min

    Test 2/3 min

    B. Amrap 15

    50 cal row

    50 hspu

    50 t2b

    50 cal row

    50 dB clean and jerk 50/35’s

    50 burpee box jumps 24/20

    *modify accordingly

  • Wed, 052318

    #wcw and little throwback

    #

    De-load week continues

    #

    Join us for WL 101 as we kick off another class on Wed’s. 6:30p on side 2. Join us!

    #

    De-load week continues

    A. OHS work – 18 minutes. From PVC and squat mobility all the way up to 1RM for those with Proper movement.

    C. amrap 11

    1k row

    40 dB front squats 35/20’s

    4 rope climbs

    *db must be held

    In hand. Not leading up on shoulders or resting on shoulders. Must hold!

  • Tuesday, 052218

    De-load week continues . . .

    Focus is intensity high, volume low. Use this week and listen to your coaches.

    #

    All:

    A. Deadlift – 3rm for day ; not TnG

    B. 21-15-9

    Bike calories

    Db hang power cleans 50/35’s

    *modify accordingly

    C. Coach led cool down

  • Monday, 052118

    We all couldn’t be more proud of you. 110%, start to finish. You simply can’t ask more yourself. Head up, eyes forward. . . We love you coach Chase.

    #

    A. Clean + Hang Clean + Jerk ; to max in 16–8 minutes

    B. AMRAP 10

    5 Power Cleans 155/108

    100m shuttle run

    15 wall balls

  • Sat, 051918

    Team Class – 9a class only today. Closed tomorrow

    #

    A. Clean and jerk to heavy single in 14 minutes

    Rest 2-3 min

    B. Afap

    150 DU

    100 thrusters 95/63 (partner holds 45/25 plate oh)

    50 t2b (partner holds 53/35 kB or 50/35 db’s)

    100 /80 cal bike

    50 partner synchro wall balls Situps

    100 power snatch 95/63

    150 DU

  • Friday, 051818

    Get your CrossFit Free East Regionals T’s and Tanks at the gym! See everyone in Albany! – stay tuned for section announcement so folks are sitting / can sit, together.

    #

    Weekend schedule:

    Schedule update:

    Friday – Sunday

    Friday: 5:30a, 6:30a, 5:30p

    Saturday- 9a only

    Sunday- closed

    #

    All:

    3 rds

    1k row

    100 double unders

    800 m run

    Rest 2 min between rds

    *time cap with class

    #

    Post class:

    Becomplete:

    1. Bodyweight weight bench press. X 5 reps x 4 sets. Rest :90

    2. weighted pull-ups 5 setS of 4 reps

    3. pendlay row 4×6 heavy

    4. dB sa row 8-10’reps x 4 sets

    5. Crossover symmetry