Warmup: 3 Rounds of
Ski Erg x 10 cals
Dumbell Press x10,
OLY Bar Upright Row x15,
Box Jumps x5
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Strength: Power Jerks: 10x2
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WOD: 4 Rounds for Time:
12/8 Calorie Bike,
12 Power Jerks 135/95#,
12 Knees to Elbows
Super Saturday
OTM x 12 minutes
2 Snatches
Rest
CrossFit Open Workout 25.1
15 minute AMRAP
3 Lateral Burpees over DB
3 Hang Clean to Overhead with Single DB 50/35#
30 meter walking lunges
** Add 3 Reps to burpees and cleans each round
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Sunday
Sunday Funday Workout @ 8 am
Warmup
1 min Cardio
10 m Bear Crawl
Banded Deadlift
Banded Monster Walk
Deadbugs
Strength: KB Deadlift 6x6 + max distance farmer carry
WOD - 20 Min Amrap of:
4 Power Clean 95/65
6 Back Squat 95/65
8 Lateral Plate Jumps
8/10 Calorie Row
Open Gym @ 9 am
New Haven Rugby Class @ 10 am
Warmup: 10 Minutes of:
10 cal ski erg,
10 Arnold Presses,
10 Banded Face Pulls
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Strength: Bench Press 6x3
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WOD: 12 minute AMRAP:
3 HSPU's,
12 Seated Banded Rows,
18 Ab mat Situps