Jocilyn Yarnell

Wednesday 3/1/17

A. Every 3 minutes for 21 minutes 400m Run 12 Wallballs B.4×5 Back Squat–work to a good weight for the day and stay there

Tuesday 2/27/17

A. 10 min EMOM 1 Strict Press 1 Push Press 1 Push Jerk B. 4 rounds for Time 12 TTB 12 Push Jerks 135/95 12 Box Jumps

Monday 2/27

A. 5 Rounds for Time 400m Run 20 Situps 500m Row 10 HSPU B. 3 x10 Dumbbell Bench Press alternating with 3×10 Renegade Rows iF you need to do 17.1 the cut off is 7pm!

Thursday 2/24/17

A. 24 minute Amrap 20 Air squats–work on depth and rom here 400m Run 20 Pushups 500m Row 5 Prowler Pushes (down and back on turf=1) 30s Plank B.—Get Ready for Open announcement at 8pm! Come to CTC then if … Continued

Wednesday 2/22/17

A. 15 minute EMOM 1st–50 Double Unders 2nd–3 Deadlifts building up to working weight for B. 3rd–12 Burpees . . B. 4 Rounds For Time 10 Deadlifts 225/155 10 Wallballs 10 C2b Pullups 10 Box Jump Overs 24/20

Tuesday 2/21

5 Rounds for time 60s Row for Max Calories Strict Press 75/55 . . . Men will accumulate 40 reps each round. Women will accumulate 30 Reps each round. If you get 20 calories on the rower you have 20 … Continued

Monday 2/20/17

From CrossFit.com For time: 42 GHD sit-ups 115-lb. squat clean thrusters, 21 reps 30 GHD sit-ups 115-lb. squat clean thrusters, 15 reps 18 GHD sit-ups 115-lb. squat clean thrusters, 9 reps . . . Scale with lighter load and ambit … Continued

Friday 2/17/17

A. 10 minutes to build up to a heavy 3 OHS B. For Time 27-21-15-9 TTB OHS 135/95 Lateral Burpee Over Bar –Compliments of Competitors Training

Thursday 2/16/14

A. EMOM 1 Snatch–if you miss drop weight and hit clean singles . . . B. 10 minute AMRAP 30 Double Unders 15 power snatches 75/55

Wednesday 2/15/17

A. 18 Minute Amrap 400m Run 20 wallballs 20 Sit ups or GHDs B. EMOM for 1o min 1 Power Clean + 2 Split Jerks

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