Monday, Dec 24th – 9:30 class only
Tuesday, Dec 25th – Closed
Wednesday, Dec 26th – Closed
Thursday, Dec 27th – 9:30 & 4:30 only
Friday, Dec 28th – 9:30 & 4:30 only
Saturday, Dec 29th – Regular classes (no intro)
Monday, Dec 31st – 9:30 only
Tuesday, Jan 1st – closed
If you are unable to make any of these sessions, please email admin@crossfitzone.ca to put your membership on hold. Have a Merry Christmas Zoners!
Today’s Workout:
Buy In – Coach led mobility warmup followed by technique review
WOD: Open 11.3 – Squat Clean and Jerk AMRAP
5 minutes for max rounds and reps of:
Squat clean (110/165)
Jerk* (110/165)
Count rounds of complete squat clean and jerks
Each clean is worth 1 rep, each jerk is worth 1 as well
You MUST complete the jerk portion of the lift before trying another clean
* The jerk is actually shoulder to overhead. This means you are able to do a thruster, push jerk, split jerk, push press or shoulder press 😉
Zone 4 – scale weight to 95/135
Zone 3 – scale weight to 75/115
Zone 2 – scale weight as needed
Zone 1 – scale as needed
Cash Out – 50 or 100 burpees for time