JBLM CF

Warm-Up
10 Push Up (HR)
10 Weighted Sit-Up...
10 SQT
X3

Tuesday:
V:
Work to 80% of 1RM P. Snatch
*THEN*
EOM for 15min
2 P. Snatch at 80%
*THEN*
“Randy”
N:
7min KB swing
*THEN*
Ascending/Descending
1-12, 12-1
Box Jump
Burpee

Wednesday
 V:
Press/F. SQT Press (think SOTS)
3x5(athlete will do 5 strict press, 1 FSQT and from that position press the bar 5 times over head, LIGHTWEIGHT)
*THEN*
Build to HVY Clean and Jerk. When you fail the Clean or the Jerk execute 5x3 clean pulls with that weight.
*THEN*
5x3 BSQT @ 60,65,70,75,60%
*THEN*
Side Raises(10lb plates or dumbells)
3x10
N:
Rower Sprints
10x300m(rest is dependant on Partner, PUSH THEM)
*THEN*
“Something like double Grace”
60 Med ball ground to Overhead for time

Thursday: (don’t do warm-up this day, stretch and 3,2,1 GO!)
V/N:
ANGIE
1RFT
100 Pull-up
100 Push-UP
100 Sit-up
100 SQT

Friday:
CrossFit Regional/Family Day
1RFT
5k ROW
25 Burpee
25 WB
5K Row