Monday
25 min Clean & Jerk Practice
Work up to a heavy single

WOD:
21-15-9
Hang Power Cleans 145/95
KB Swings 70/53

Tuesday
BS/FS/OHS/DL

WOD:
3 rounds for time
15 T2B
18 Thrusters 95/65

Wednesday
25 min Snatch Practice from the blocks (around the knee height, work with groups in your skill level, stack up 45 lb bumpers)

WOD:
15-12-9-6-3
Power Snatch 95/65
Burpees

Thursday
In the hour complete
OHS 3-3-3
Then
Front Squat 3-3-3
Then
Back Squat
3-3-3
Try to increase weight each set.

The second you rack your last set pull a max effort 500 meter row.

Friday
Open WOD 14.3

Saturday
For Time
100 Double Unders
Then
5RFT
10 Front squats 155/105
Run 200 meters
Then
100 Double Unders

Open WOD 14.2 make up after group.

IMG_0541

Jamie’s Big Day!
See Facebook for more info.
Good grief
WOD
3 Rounds for time
15 TTB
18 Thrusters, 95/65

Strength
Jerk practice 20 min

WOD
5 Rounds
1 min max cal row
1 min max DU
1 min max Burpees
rest 2 min between rounds
Post comments:
photo (4)

A tradition that started with one grows…

21-15-9
Thrusters
Pull-ups
Consume 1 paczki after each round
Growing traditionBrenda photobomb

Strength
BS/FS/OHS/DL

WOD
12 Min AMRAP
3-6-9-12-15-18-21-24
Hang Cleans 95/65
Over the bar Burpees

Post reps to comments:
photo(4)

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eMail: motorcitycrossfit@gmail.com

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Main MCCF Phone:
(586) 834-7282

Matt DeMinico
mdeminico@gmail.com
(586) 258 8571

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tacopr624@gmail.com

Joanna Palazzolo
joanna.palazzolo70@gmail.com

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