12/31 - Regular Hours
1/2 - 6:30am - 1pm Open Gym

Session #1

Warm-up

Coaches Choice

Weightlifting

Front Squat (6x2+7 Front Squats)

Every 2 min complete 3 pause front squats + 5 regular front squats for 6 sets.
Pause 2 full seconds in the bottom of pause squats

1x2+7 - 0:00 @ 70%
1x2+7 - 2:00 @ 70%
1x2+7 - 4:00 @ 70%
1x2+7 - 6:00 @ 70%
1x2+7 - 8:00 @ 70%
1x2+7 - 10:00 @ 70%

Metcon

CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#

This gets heavy in a hurry.  Please scale to something that is managable.

Session #2

Gymnastics

Metcon (AMRAP - Reps)

General Pulling

L1
4x20 Unbroken Ring Rows

L2
4x10 L-Sit Ring Pull Ups

L3
4x15 Strict Pull Ups

L4
4x18 Strict C2B

*Do large sets.  Don't try to break it up evenly

Weightlifting

Glute-Ham Raises (4x12)

Bitch Work

Metcon (AMRAP - Reps)

8 Rounds

L1
10 Box Push Ups
10 Super Mans

L2
10 Push Ups
10 Arch Rocks

L3
15 Ring Push Ups
15 Arch Rocks

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