0146

Monday
Note: there will be a slight change to specialty classes guys.

 First off they will be open to everybody regardless of membership tier. What will change will be that basic members will have access to any three classes per week, premium will have access to any 5 classes per week and deluxe membership will be unlimited classes so long as you do not repeat classes in the same day (doing crossfit classes twice). 

ALSO, specialty classes will be formatted a little differently; specifically they will now include a barbell or conditioning component in the second half to better help you giys gwt bettet at barbell or gymnastics in a CROSSFIT setting! but otherwise they will be similar, just come try it and see how they go. 

If you do not desire to do that class you are welcome ro treat that 5:30 hour as an open gym setting and do the days programming or practice skills so long as you stat out of the active barbell or gymnastic crossfit class, just ask the coaches where you should be!

Snatch
Work to a 3 rep squat or power Snatch in 10 min then complete a 7 min EMOM of 5/7 reps at 80% of you max for the day!

MetCon
150 air squats
100 sit-ups
50 power cleans 95/65
25 burpees over the bar
15 min AMRAP!

0145

Saturday

Deadlift
4×5@40%
4×5@50%
4×5@60%

MetCon
12 DB push Press 50/35
24 front rack squats 50/35
4 rounds
400 m run buyout
16 min Cap

Hero Wod
Matt 16
For time:
16 deadlifts, 275/185 lb. – 16 hang power cleans, 185/125 lb.
16 push presses, 135/95 lb.
Run 800 meters
16 deadlifts, 275/185 lb.
16 hang power cleans, 185/125 lb.
16 push presses, 135/95 lb.
Run 800 meters
16 deadlifts, 275/185 lb.
16 hang power cleans, 185/125 lb.
16 push presses, 135/95 lb

0144

Friday

Strict press/push press
2×10@60%
2×8@65%
2×6@75%
1×4@80%
1×3@85%
1×2@90%
1×2@95%

MetCon
17.3
*Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

0143

Thursday

High hang cleans – establish 2RM in 18 minutes

MetCon
10 min AMRAP
200m run
15 Thrusters 75/55
400 m run
30 Thrusters 75/55

Easy day prior to Open WOD!

0142

Wednesday

Front/OH Squat
2×10@60%
2×8@65%
2×6@75%
1×4@80%
1×3@85%
1×2@90%
1×2@95%

MetCon
24-18-12-6
Burpees
Double Unders
Kb swings 53/35
15 min Cap

0139

Saturday

Strict/push Press
3×5@60%
3×5@70%
3×3@80%
2×2@90%

MetCon
30 wallballs 20/14
30 sit-ups
30 shoulder touches
10 pull-ups
8 min AMRAP

0138

Friday

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans