Wednesday

Snatch grip Dead Lift 5-5-5

Then 

15 Minute AMRAP

6 Hang Squat Clean 115/75

12 Pull Ups

24 Box Jumps 20/14

Post WOD = 

3 min plank hold

Tuesday

Snatch Balance Skill Work

Bench Press

90 second AMRAP of Body Weight Bench Press

Rest 1 Minute

60 second AMRAP of Burpees

1k Row for time 

Monday

Overhead Squat  5-5-5

Then For Time 

 15-12-9-6-3 Reps Of 

Power snatch (75/45)

KB Swings Heavy

Post WOD

3x10 Reps of Knees to Elbows

3x5 Back extensions

Saturday

Today there will be no regular class.  Instead the gym will be open at 9 Am for the Crossfit total and 1/2 Cindy finals.  Feel free to stop in and get it in even if you have not signed up yet.  9 am to ????

Friday

Be sure to sign up for a time for tomorrow.  If you can not sign up today email me and ill sign up for you.  Again feel free to bring anything you wish and as always if you have any questions email me at derek@crossfitchicago.


Friday

Power Snatch 3-3-3-3-3

Post WOD = 3 x 10 GHD Sit Ups

Thursday

Rest/Make-Up


Remember to sign up for a time slot for Saturday.  There will not be a normal 10 am class.  Also please email me if you are bringing anything so i can organize what we need.  The format for saturday will be the same as the first time.  You will start working out at the time you chose so you will need to show up early to warm-up.  Feel free to come early or hang around after.  

Wednesday

Be sure to sign up for saturdays crossfit total.  If you can not attend there will be make-ups after this weekend.  

Wednesday 

With a Running Clock

Complete 2 Power cleans every minute for ten minutes at 80 % of your one rep max

Then

8 Minutes For as many rounds as possible of the following

12 Double Unders

9 Box Jumps (24/20)

6 Hang Squat Cleans (75/45)