1600 SW 17th Ave
Ocala, FL 34471

07/03/2017

July 02, 2017

CrossFit Ocala – CrossFit

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CFO4 (No Measure)

x2

200m row/run

10 jump squats

30 sec Samson stretch each side

10 push press empty bar

10 pass through

Weightlifting

after coach explains progressions 15 mins to work with weight, focus on technique not load the jerk is the focal point of progression

Level 1 -hang power clean fundamentals with coach

Level 2 – hang power clean + 1 split jerk

Level 3 – hang power clean + 2 split jerk

Metcon (Time)

gpp

3 rounds

50 air squats

7 pull ups

7 push ups

10 Hang power cleans 95/65

18 min time cap

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
scale options for muscle ups, reduce # or may use bar MU

18 min time cap

Cool Down

walk turf once hands on head and breathe

then

x2

60 sec fore arm stretch

90 sec saddle

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