SCHEDULE CHANGE
Coach Craig will not be able to coach strength at 6:30. If you are following the program please see below and feel free to use 6:30pm or other open gym hours to complete. Please be courteous of space and weights. Thanks for your cooperation!
101
SKILL/STRENGTH
HSPU Technique…
EMOMx9
M1: 5-10 HSPU
M2: 5 Box Jumps (30/24)
M3: Rest
METCON
Team of 3, 3RFT(each):
200m Run
15 Toes to Ring
*Relay Style
CROSSFIT
STRENGTH/SKILL
Every 2:30min for 3 Rounds:
15 HSPU + 30 Double Unders
METCON
Team of 3, 3RFT(each):
200m Run
15 Toes to Ring
*Relay Style
STRENGTH
OLY
Snatch 85%x 1 x 3sets
Clean and jerk 87% x 1 x 3 sets
Clean pull 90% x 2 x 3 sets
Back squat 70% x2, 75%x 2, 80%x 2
PL
Day 1
97% for percentage work
Next week will be max week