Tuesday

Announcements

Thursday’s Barbell Club class will be moved to 7:30pm instead of 8:30pm.

CFM2 – CrossFit

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Deadlift (6 x 5 – 80% of your 1RM Clean)

Metcon (Time)

21-15-9

Power Clean- P:95/65 F:65/35

Handstand Push-ups- P:Strict F:Kipping/Toes on Box

Overhead Squats- P:95/65 F:65/35

Monday

Announcements

Thursday’s Barbell Club class will be moved to 7:30pm instead of 8:30pm.

CFM2 – CrossFit

This will be Amber’s last week as a full time CFM2 member:( Sad to see her go, excited for all the new opportunities that lie ahead for her!!!
We will Miss You!!!

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Snatch Push Press + Overhead Squat (1 Snatch Push Press + 3 OHSQT(3sec pause @bottom))

No More tha 80% of your 1RM Snatch

Metcon (AMRAP – Reps)

“The Dingledine” 12 minute AMRAP

5 Kettlebell Snatches (5each arm)

5 Hang Power Snatch – P:115/85 F:85/55

Even minutes KB Snatch

Odd minutes Hang Power Snatch

**with the remainder of each minute complete ME Burpees☺** Score=Total # of Burpees

Friday


CFM2 – CrossFit

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Back Squat (10 x 2- heavy as possible)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10- Push Press – P:115/75. F:85/45

10- KB Swings -P:53/35. F:35/26

10- Box Jumps P:24/20 F:20/12

Hanging L-Sit Hold (3 x ME)

From the rig – 3 attempts to reach your max L-Sit Hold Hanging from the rig.

(hands in pull-up position)

Wednesday


CFM2 – CrossFit

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1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk (6 x 1 heavy not max)

Metcon (AMRAP – Reps)

12 min AMRAP

15 Power Cleans P:135/95 F:105/65

15 Box Jumps P:24/20 F:20/12

Metcon (No Measure)

Ab Work – Partner Leg Throws

10 Center

10 Right

10 Left

x3

Tuesday


CFM2 – CrossFit

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Deadlift (4 x 5 @ 65% of heaviest deadlift)

Metcon (Time)

“The Lahey”

BUY-IN : 100 doubleunders/200 singles

then

21-15-9

Pull-Ups- F:Jumping/Banded

Push Jerk- P:135/95 F:105/65

Back Squat- P:135/95 F:105/65

then

CASH-OUT : 100 doubleunders/200 singles

Friday


CFM2 – CrossFit

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Back Squat (10 x 2)

Metcon (5 Rounds for reps)

1:00@ each station 3rounds :30transition

Row for cal

Kettlebell Swings

Toe to Bar

Hand release push ups

Bicycle Abs
There will be 5 rounds listed for result entry. There are 5 exercises. Enter in the order that are listed above even if you start at a different exercise!! Record your LOWEST score achieved.