Tuesday
/Strength
EMOMx8:
Minutes 1-4: 3 Snatches 185#/135#
Minutes 5-8: 5 Clean and Jerks 185#/135#
WOD
30 Clean & Jerks 135#/95#
400m Run
10 Rope Climbs
400m Run
50 Burpees
Monday
/Strength
Snatch
3 reps at 60%
3 reps at 65%
3 reps at 70%
3x3 at 75%
Back Squat
5x6 at 75%
WOD
3 Rounds For Time:
21 Wallballs 20#/14#
18 Cal Row
15 Box Jumps 24"/20"
12 DB Snatch 20% of BW
Friday
/NOTE: No Saturday 07/08 Classes - we will be doing a marathon rowing even for charity on Saturday with most of the trainers attending. The event will be held at CrossFit Turbine in Carol Stream.
No Open Gym on Sunday 07/09
Strength
Back Squat
5 reps at 77%
1 rep at 82%
5 reps at 77%
1 rep at 85%
5 reps at 77%
1 reps at 87%
WOD
4 Rounds For Time:
75 Double Unders
50 Air Squats
25 Calorie Row
Elisa Cortez
Thursday
/NOTE: No Saturday 07/08 Classes - we will be doing a marathon rowing even for charity on Saturday with most of the trainers attending. The event will be held at CrossFit Turbine in Carol Stream.
No Open Gym on Sunday 07/09
Strength
Power Clean + Front Squat
2 PC + 2 FS at 60%
2 PC + 2 FS at 65%
3 sets of 2 PC + 2 FS at 70%
Front Squat
3 reps at 75%
1 rep at 80%
3 reps at 75%
1 rep at 83%
3 reps at 75%
1 rep at 85%
WOD
EMOMx10:
Odd: 5 Thrusters (Climbing)
Even: 200m Run
Kasia Nowacki
