Monday:
Building – Clean & Jerk + Lactic Power circuits (Includes: Thrusters, KBS, Sled Push, Push up, Pull up)
Foundation – Front Squat & Pull up + Split Squat & Push up
Tuesday:
Building – Aerobic Power AMRAP’s (Barbell Based)
Foundation – Low % Aerobic intervals + Ab Ripper X
Wednesday:
Building – Congratulate Cedric on his NEW BABY!
Foundation – DB Bench & Pull Up + DB clean & Push press + Mid Line Stability work
Thursday:
Building – Snatch + Back Squat + AirDyne
Foundation – Congratulate Cedric on his NEW BABY
Friday:
Building – Clean Max + Jerk Max + CrossFit Girl (She’ll make you feel like you’re rowing upstream as she thrusts her way into your heart, then pulls you in for the finish) 😉
Foundation – Split Squat & Goblet Squat + RDL + Sled drags
Saturday:
Building – Snatch Max + Over Head Squat Max + Gymnastic Skill
Foundation – Long Aerobic Intervals