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Monday

CrossFit Coldwater – CrossFit Warm-up Warm-up (No Measure) Coaches Choice Metcon L3: Metcon (Time) 3 Rounds: 12 Power Cleans (135/95#) 12 Chest-to-Bar Pull-ups 12 Jerks

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Partner Saturday

CrossFit Coldwater – CrossFit Metcon (Time) Teams of 2: 100 Calorie Row 100 Box Jump Overs (24/20″) 100 Deadlifts (185/125#) 100 Wallballs (20/14#) 100 Burpees

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Fri-yay!

CrossFit Coldwater – CrossFit General Warm up The Coach Boz OHS Warm-Up (No Measure) -15 Pass Throughs -10 PVC OHS -With the same normal OHS

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Yay! Thursday!

CrossFit Coldwater – CrossFit General Warm up Warm-up (No Measure) 5 min skill work on Rope Climbs. There are a ton of great scales. Then

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Wednesday

CrossFit Coldwater – CrossFit :15×4 (No Measure) Jumping Jacks Squats Mt. Climbers Jump Squats :15×4 Planks (No Measure) Plank Side Plank-L Side Plank-R Superman Holds

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Tuesday

CrossFit Coldwater – CrossFit Warm-up (No Measure) 4 rounds 10 ball slams 8 burpees Burgener Clean alt. (No Measure) 10 shrugs 10 elbow high/outside 10

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Monday

CrossFit Coldwater – CrossFit Warm-up (No Measure) 2×20 weighted ankle pivots 5 min DU/TU practice then 3×10 Squat Therapy :30 rest between sets L3: Metcon

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Fortitude Strong

CrossFit Coldwater – Barbell Club Weightlifting Power Snatch+OHS Build to a heavy complex with in 15 min. Deadlift 3-4inch deficit 4-4-4-4 @ 60% Strict Press

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