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Strength
Back Squat
3×5 40%, 50%, 60%

Metcon
3 Rounds For time
20 Front squat 45/30
15 pull up

Finisher
3min Plank

Olympic Lifting
OHS
5-5-5-5-5
with 2 sec pause

Metcon

Complete as many rounds as possible in 20 mins of:

Run, 400 m

40 Double Unders

30 Thrusters, 35/25 kg

20 Toes-to-bars

Olympic Lifting
Clean
5-5-5-5-5
with 2 sec pause in the catch

This is our 4th week into the Wendler Strength Cycle. This is a deload week

Strength
Deadlift
3×5 40%, 50%, 60%

Metcon
5 rounds for time
5 muscle up
20 KB swing 32/16

Olympic Lifting
Snatch
5-5-5-5-5
with 2 sec pause in the catch

Metcon
Team WOD
Indian file 18min
AMRAP
30 cal Row
20 Box jump
20 Kettlbell swing 32/24
20 burpee

OPEN 17.1 starting from 5pm

Well done to the amazing Sarah Mackie for achieving member of the month!!

Metcon
‘The Mackie’
5 Rounds For Time
400m Run
10 power snatch 42.5/30
20 Wall ball

Olympic lifting
Jerk
1-1-1-1-1

Strength
Strict press
5/3/1 75%, 85%, 95%+rep

Strength
Bench press
1-1-1

Metcon
10min AMRAP
20 pull up
20m Walking lunge
20 box jumps

Olympic Lifting
OHS
1-1-1-1-1

Strength
Deadlift
5/3/1 75%, 85%, 95%+rep

Metcon
3 Rounds For time
20 Hang power clean 50/35
400m run
20 toes to bar

Olympic Lifting
Clean and jerk
1-1-1-1-1

Strength
Back Squat
5/3/1 75%, 85%, 95%+rep

Metcon
Karen (2 waves)12min cap
150 WB for time

Olympic Lifting
Snatch
1-1-1-1-1

This will be our last regular Saturday CFC programming before we start the CrossFit Open next week. Be sure to get along to this fun/long partner WOD!

CHIPPER PARTNER WOD

For time:

Wall Ball Run, 1 km

100 Wall Balls, 10/6 kg

Wall Ball Run, 800 m

100 Kettlebell Swings, 24/16 kg

Wall Ball Run, 600 m

100 Toes-to-bars

Wall Ball Run, 400 m

100 Burpees

1 2 3 37

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