For Time:
30 Box Jump / Step-Up @ 51/61cm
15 Clean and Jerk @29/43kg
30 Box Jump
15 Clean and Jerk @ 38/61kg
30 Box Jump
10 Clean and Jerk @ 52/83kg
30 Single Leg Squats
10 Clean and Jerk @65/102kg
30 Single Leg Squat
5 Clean and Jerk @79/124kg
30 Single Leg Squat
5 Clean and jerk @93/142kg
20 min cap

All details and scale options here

How it works at CFCH;
- 0630, 0730, 1100 classes will do the Open workout as a class
- 1550-2000 will be 'Coached Gym'. Arrive at any time and select a starting time from the whiteboard.
- CFCH Coaches will be available in the PM to explain the workouts, the warm-ups and so on, but there will not be normal classes in the PM.
- You DO NOT have to be officially registered in the Open to attend. All welcome.
- The normal class programming will be shown here in WODconnect if you wish to catch it up on the weekend or another time.

4x
3min ON/3min OFF

10 Thrusters 60/40kg
10 High Box Jumps
+
Max Cal. in the remaining time

• 2-3min Rest btw sets

5x
1 Snatch high pull +
1 Squat snatch (2s pause @ catch)

Super set B x 3 sets
20 x alternating KB/DB floor press
10 x one arm KB/DB 3-point row
rest 1:30

8:00 Mobility
9:00 Basic Endurance CrossFit
12:00 Core
16:00 Snatch Technique
17:00 Clean & Jerk, Technique
18:00 Mobility
19:00 Voimistelu

Clean complex:
clean pull x 2
clean
hang clean

Work up to 5 moderately heavy sets.

AMRAP 10 With a partner:
40 Meter Farmer Carry (heavy!)
*One athlete completes a full set at a time.

1A) hang clean 4x4x60%
1B) box jumps 4x5

Dynamic Deadlift
8x1r @ 75%
90s. Recovery