09/06/2019

Encinitas – Group Class

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Warm-up

Run 200m

10 KB Goblet Squat

20 KB Swing

10 Push Up

10x 1/2 kneeling Press KB or DB

5 Tall Jerk

5 Hang Squat Clean

30 sec Pigeon each side

30 sec Barbell Trap Smash each side

2min additional mobility

Strength

EMOM for 90 sec for 8 sets AHAP across

1 Power Clean +1 Hang Squat Clean +2 Front Squat + 2 Jerk

1 Power Clean +1 Hang Squat Clean +2 Front Squat + 2 Jerk

Metcon

Second Metcon is the same as the first, just heavier.

Metcon (AMRAP – Rounds and Reps)

CrossFit OPEN 18.1 modified

20 min AMRAP

8 Toe to Bar

8 (1) arm Alternating DB Split Snatch*

8 (1) arm Alternating Hang DB Clean and Split Jerk (games standards)*

14/12 Cal Row**

DB 40/25 (Rx+50/35)
* Right arm goes OH and Left foot goes forward and visa versa

**this can be scaled to assault bike if class size is large

Metcon (AMRAP – Rounds and Reps)

CrossFit OPEN 18.1 modified HEAVY

20 min AMRAP

8 Toe to Bar

8 (1) arm Alternating DB Split Snatch*

8 (1) arm Alternating Hang DB Clean and Split Jerk (games standards)*

14/12 Cal Row**

Men 70# or 75# (depends on what is available)

Women 50#