SATURDAY

CrossFit WOD:

50 wall balls 20#/14# RX+ 10′ targets

40 box jumps 24″/20 RX+ 30″/24″

30 sit ups

20 alt db snatch 35#/25# R+ 40#/30#

10 ring dips

20 alt db snatch

30 sit ups

40 box jumps

50 wall balls

LEVEL 1:

30 wall balls 12#/8#

25 box jumps 14″/11″

20 situps

10 alt db snatch 20#/15#

10 bench dips

10 alt db snatch 

20 situps

25 box jumps

30 wall balls

WEIGHTLIFTING/OLY CLASS 10 am

-Snatch grip deadlift + snatch pull + snatch

E2MOM 12 min @ 70% of snatch

-Split Jerk: Hit 85% of 1 RM, then drop 20lb and do 4 x 2

-Clean grip deadlift:

5 x 2 at 80% o 1 RM

Accessory work: Chinese planks

METCON:10 min every 30 sec perform 4 burpee box jumps