Super Saturday

OTM x 6 minutes

2 Power Cleans

OTM x 6 minutes

2 Thrusters

Rest

CrossFit Open 26.3

For time:

2 rounds of:

12 burpees over the bar

12 cleans,65/95#

12 burpees over the bar

12 thrusters, 65/95#

2 rounds of:

12 burpees over the bar

12 cleans, 75/115#

12 burpees over the bar

12 thrusters, 75/115#

2 rounds of:

12 burpees over the bar

12 cleans, 85/135#

12 burpees over the bar

12 thrusters, 85/135#

Time cap: 16 minutes

================================

Sunday

Sunday Funday @ 8 am - Anyone is Welcome!

Rugby Session/Open Gym @ 9 am

Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

+++++++++++++++++++++

Body Building Day

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

+++++++++++++++++++++++++++++++++

Finisher: 100 reps of any ab movement

Sling

GHD situps

Weighted Situps

Weighted knee raises

Ring ~ knee ups

Warmup: 12 minutes of:

10 lateral bench step overs,

10 Calorie row,

10 spider pushups,

10 weighed stepups,

10 Ring rows

+++++++++++++++++++++++++++

Strength: Snatch High Pull 5x3, Hang Power Snatch 10x2

+++++++++++++++++++++++++++

WOD: OTM x 20 minutes:

Odd Minutes: 3 Snatches,

Even Minutes: 3-5 HSPU's

——————————————-

Endurance: Meet at ECF @ 530 am

Strongman Mile