***Open Gym on Thursday 6/14 will once again have to be moved to 9AM, and finishing up at 10AM. We apologize for any inconvenience.

Monday 6/11, Week 5
Warm Up- 
Bike 3 Minutes- steady
Then; 2 Sets
Spiderman Stretch
Counter- balance Squat x8-10
YTW’s x 6 each
SL Front foot elevated split squat x6/leg

CF Fitness
A. Goblet Squat 4×12-15
B. 4 Rounds For Time;
5 DB Thrusters- moderate to heavy
10 Wall Balls
12 Pullups or Jumping Pullups

Performance
A. Back Squat- Heavy 6, then; 90%x6x2
B. 4 Rounds For Time;
5 Thrusters 135/95lbs.
10 Wall Balls 20/14lbs.
12 Pullups

Weightlifting
A. Push Press + Jerk- Build to a heavy set, then; 90%(1+1)x3
B. Snatch Pull + Floating Snatch- Build to a heavy set, then; 90%(1+1)x4
C. Back Squat- Heavy 6, then; 90%x6x2

Tuesday 6/12
Warm Up- 2 Sets;
Row 200M- steady
30 second Shoulder Hang from Cage
Samson Stretch
Single Leg Glute Bridge x6/ leg
Kneeling BTN Snatch grip press OR BTN Snatch Grip “Sots Press” x6

CF Fitness 
A. Hang Power Snatch x3, Every 90 seconds for 10 sets (15 Minutes) *use a light to moderate load with a focus on technique
B. Snatch Grip RDL- 3×5 *try to increase loading from last week
EMOM x10 Minutes
AMRAP Calorie Row in 30 Seconds

Performance
A. Pause Snatch + Snatch- take 15 Minutes to build to a heavy set for the day
B. Snatch Deadlift- 3×4 –heavy
Every 4 Minutes x3 Sets
3 Power Cleans @60% (of clean)
15/12 Calorie Bike (sprint AFAP)

Wednesday 6/13
Warm Up-
2 Minutes Bike or Row- steady pace
Then, 2 Sets;
SA Bottom’s up KB Press x6/ arm
Hollow Hold x10-15 seconds
YTW’s 6-8 each

CF Fitness
A. Bench Press- 4×8
B. Bent Over Row- 4×8

Performance
A. Bench Press- Build to a heavy 6, then; 90%x6x3
B. Bent Over Row 3×8
C. CF Fitness & Performance “Tailpipe” *reference 9/18/17
3 Rounds for Time;
Partner 1: Row 250M
Partner 2: Support 2 KB’s (24/16kg) at front rack position
*once p1 is done rowing, partners switch. Once KB’s are in position, the next row may start. If the partner supporting the KB’s puts them down to rest mid-set, the rower must stop. Add 20 meters for each drop. You may also use DB’s.

Weightlifting 
A. Power Clean + Power Jerk 70% of jerk (1+2) x4
B. Clean Segment Pull 5×2 *You should be able to go heavier than last week…
C. Pause Front Squat  -Build to a heavy single for the day
*If you did not do Tuesday’s snatch work during the CrossFit classes, do them before you start with part ‘A’ today.

Thursday 6/14
Jump Rope 2 Minutes -steady
Then, 2 Sets;
Spiderman Stretch
SL Glute Bridge x6/ leg
Bodyweight Goodmornings x10
Duck Walk

CF Fitness
A. Spend 15 minutes on focused mobility work, based on priority.
B. Every 2 Minutes x 36 Minutes;
Minute 1. Run 150M
Minute 2. 10 Goblet Squats + 15 KB Swings or KB Stiff legged deadlifts
Minute 3. 20 Mixed DU’s or 80 Jump Rope

Performance 
A. Spend 15 Minutes on focused mobility work, based on priority.
B. Every 2 Minutes x 36 Minutes;
Minute 1. Run 200M
Minute 2. 10 Goblet Squats + 20 KB Swings 24/16kg
Minute 3. 40 DU’s

Friday 6/15
Warm Up;
Bike 3 Minutes- steady pace
+
2 Rounds;
Hollow Rock/ Hold x 10-20 reps/seconds
YTW’s x6 each
Samson Stretch
SL Front foot elevated split squat x6/ leg

CF Fitness
A. Deadlift- 4×6
B. Every 5 Minutes x3 Sets;
12 Goblet Lunges or Bodyweight lunges
6 Box Jumps
8-10 Incline Pushups
10 Deadlifts- light to moderate
8-10 Incline Pushups
6 Box Jumps
12 Goblet Lunges

Performance
A. Pause Clean (knee) + Jerk- 90%(of HS) x1x5
B. Every 5 Minutes x3 Sets;
12 Goblet Lunges 70/53lbs.
6 Box Jumps 24/20in.
10 (HR) Pushups
10 Deadlifts @45%
10 (HR) Pushups
6 Box Jumps
12 Goblet Lunges

Weightlifting 
A. Pause Clean (knee) + Jerk 90%(of HS) x1x5
B. Deadlift- 4×6
*Use today to make up strength work from other days during the week that may have been missed. If doing a snatch variation, complete before part ‘A’ today.

Saturday 6/16
CF Fitness  
With a partner, only one person working at a time.
For Time;
18/12 Calorie Bike Relay
30 DB Hang Squat Cleans- light to moderate
40 Burpees + Jump onto bumper plate (45lb bumper)
60 K2E, Hanging Knee Raises, or V-Ups
40 Burpees + Jump onto bumper plate (45lb bumper)
30 DB Hang Squat Cleans
400/300M Row Relay

Performance 
With a partner, only one person working at a time.
For Time;
25/18 Calorie Bike Relay
30 Cleans 135/95lbs.
40 Burpee + Lateral Bar Hops
60 T2B
40 Burpee + Lateral Bar Hops
30 Cleans 155/105lbs.
500/400M Row Relay

***Accessory Work***
-Barbell Curls 3-5 Sets of 8-12 Reps
-Lying DB Skull Crushers 3-5 Sets of 8-12 Reps
-Barbell High Pulls 2-3 Sets of 10-12 Reps
-Strict T2B or Hanging Leg Raises 3-5 Sets of 10-12 Reps
-Back Raises 3-5 Sets of 10-12 Reps