WODs Week of 3/13
►MONDAY:
Focus: E2MOM 12 minutes:
2x Push Press, 2x Push Jerk.
Choose a working weight for focus. Working up to at least 75%
Metcon:

4 RFT
1 prowler push
8HSPU
30 Double Unders
►TUESDAY:
Focus:
Deadlift 5x3 working up to 75-85% of 1RM For last set
Metcon: 12 Minute AMRAP:
Run 400
15 Pullups
20, pushups
30 Airsquats
►WEDNESDAY:
Focus:
Backsquat 70% for Speed 7x7. 90 Seconds between reps
.
Metcon: 3 RFT
30 Wallballs Unbroken,
10 toes to bar
Rest 2 Minutes
►THURSDAY:
Focus: 5 minute EMOM 2 snatch balance at 50%
Then
10 minute EMOM 1 Full Snatch build each set to a heavy load
Metcon:15 Minute AMRAP:
10 Burpees over the bar (FEET MUST LAND AND START TOGETHER NO CHEATERS)
10 Snatch (115 / 85)
Run 200 M
►FRIDAY:
OPEN WORKOUT 17.4
►SATURDAY:
COACH KEVIN SURPRISE WOD
**REMINDER: CROSSFIT FOUNDATIONS CLASSES ARE CANCELLED THIS WEEK FOR SPRING BREAK**