Thursday | Heavy Singles and Heavy Doubles

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 7am WOD Strength Mid-hang clean + power jerk – 2RM Back Squat – Heavy single; 80% of that x 1 x 4 Metcon 21-15-9 Push-ups Weighted Sit-ups Broad Jumps _ Watch: Abi Grove | NorthWest Iron War |...

Wednesday | Hook Grip or Not? | Queen Anne Cardiovascular

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm WOD Strength Clean Pull – 90% x 3 x 3 Front squat – 80% x 2 x 3 Metcon 3 rounds of: 300m run, 3 min recovery _ Read: Hook Grip or Not Overhead by Greg...

Monday | CrossFit Puzzle and Movements

WOD Schedule 6am, 9:30am, 12pm, 5pm, 6pm CrossFit Essentials 6pm StoneWay Endurance 4pm WOD Strength Snatch Pull -(using 3RM); 90% x 3 x 3 Clean & Jerk – (using 1RM); 80% x 1 x 3 Metcon 1 rounds of: 1 minute of Air Squats 1 minute of Leg Raises (hands under...