9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
AMRAP 30min
800m Run (all three)
20 Squat Cleans, 95#/65#
6 Rope Climbs
600m Run (all three)
35 Squat Cleans, 95#/65#
9 Rope Climbs
400m Run (all three)
50 Squat Cleans, 95#/65#
12 Rope Climbs

Rx’d+:
135#/95#

Modify Rope Climbs with:
Plank Pulls (aka Australian Rows)
5 Pulls = 1 Rope Climb

1-point for each 100m 

10AM-12PM: Open Gym


Lakewood Barbell Club: 10AM-12PM

Open Gym Format

Warm-up:

Athletes Choice

Strength:

Snatch
Work up to a heavy single for the day

Clean and Jerk
Work up to a heavy single for the day

Front Squat
Work up to a heavy single for the day in 5 sets.