CROSSFIT

Strength

i) Deadlift 8×3 (Ascending)

ii) Seated Strict Press 4×3 (Ascending)

Plyometrics

Ladder Drills MAX Effort

[2 Sets/Drill x 7 Drills]

CROSSFIT

MetCon

10 Rounds For Time of:

8 HSPU

8 SA KB Snatch – L (.5/1 Pood – 25/35#)

8 SA KB Snatch – R (.5/1 Pood- 25/35#)

8 V-Ups

50′ Bear Crawl

ii) 8 Sets of:

20s MAX EFFORT Assault Bike

60s Rest

CROSSFIT

Lift

Power Clean (2) + Squat Clean Thruster 6×1 (Ascending)

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

CROSSFIT

Strength

OH Squat 10-8-6-4-2 (Ascending)

MetCon

6 Rounds For Time of:

8 Hang Power Clean (105/155#)

8 BF Burpees

Plyometrics – 9am (50 Minutes) – Coach Steph – Jumps

CrossFit – 10am (60 Minutes) – Coach Steph

CROSSFIT

MetCon

In Teams of 2 Complete:

0:00-10:00

Establish 2RM Clean (Each)

10:00-20:00

For Time:

100 T2B

*Partner 1 Holds Plank (Elbows) While Partner 2 Works*

20:00-40:00

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

*Alternating Rounds Per Partner*