Strength

Rx:
E3MOM 15
2 Tempo Overhead Squats (5555)

Fx:
E3MOM 15
3 Tempo Overhead Squats (33×3)

Conditioning

20 – 15 – 10
Burpee Box Jump Overs (24/20)
40 – 30 – 20
Wall Balls (20/14) (Rx+: 11’/10′)

Bar Muscle-Up Clinic TONIGHT at 5:45 PM!

Reserve your spot on Zen Planner and come work on drills with Coach Kevin!

	Weekly Overview	Events/Classes
Monday	Functional Bodybuilding (Upper Body)	Bar Muscle Up Skills Clinic at 5:45 PM!
Tuesday	Overhead Squats
Wednesday	Long Conditioning	Ab Attack at 6:45 PM!
Thursday	Front Squats
Friday	Power Snatch
Saturday	Functional Bodybuilding (Lower Body)	Olympic Weightlifting Class at 11 AM!
Sunday	Strict Pullups/Deadlifts

Strength

EMOM 12

1: 20 Barbell Curls
2: 10 Dumbbell Pull Overs
3: 5-10 Diamond Push Ups

Conditioning

AMRAP 9

4 – 8 – 12 – 16 – 20…
Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Sit Ups

Split dumbbell reps evenly between arms

Strength

E2MOM 12
3 Hang Power Cleans (↑)

Conditioning

Every 1:30 for 5 Rounds
1: 250/200m Row (Fx: 200/150m) (Rx+: 300/250m)
AMRAP Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
2: Rest

Strength

Every 1:15 for 4 Rounds
1: :30 Each Arm Single Arm High Plank
2: 15 V – Ups (Fx: Tuck Ups) (Rx+: 20)
3: 10 – 20 Push Ups

Conditioning

For Time:
800m Run
20 Dumbbell Hang Cleans (50/35) (Fx: 35/20)
20 Goblet Reverse Lunge (50/35) (Fx: 35/20)
600m Run
16 Dumbbell Hang Cleans (50/35) (Fx: 35/20)
16 Goblet Reverse Lunge (50/35) (Fx: 35/20)
400m Run
12 Dumbbell Hang Cleans (50/35) (Fx: 35/20)
12 Goblet Reverse Lunge (50/35) (Fx: 35/20)
200m Run
8 Dumbbell Hang Cleans (50/35) (Fx: 35/20)
8 Goblet Reverse Lunge (50/35) (Fx: 35/20)

22.3 is here!

JOIN US FOR FRIDAY NIGHT LIGHTS!

CrossFit Open WOD 22.3

For time:
21 pull-ups (jumping chin-over-bar pull-ups)
42 double-unders (single-unders)
21 thrusters (Rx 95/65, Scaled 65/45)
18 chest-to-bar pull-ups (pull-ups)
36 double-unders (single-unders)
18 thrusters (Rx 115/75, Scaled 85/55)
15 bar muscle-ups (chest-to-bar pull-ups)
30 double-unders (single-unders)
15 thrusters (Rx 135/85, Scaled 105/65)

Time cap: 12 minutes