CROSSFIT

Strength

i) Bench Press 4-4-4-4-4 (Ascending)

ii) Superset 4 Sets (Ascending Weights/Difficulty) of:

10 BB Skull Crushers

60s Plank

10 DB Pec Flies

15 GHDSU

CROSSFIT

Strength

Bulgarian Split Squat 4×10/Leg

MetCon

For Time:

30 Burpee Deadlifts (35/50#)

40 Calorie Row

50 KB Swings (1/1.5 Pood)

60 Weighted Lunge Walk Steps (1/1.5 Pood)

50 KB Swings (1/1.5 Pood)

40 Calorie Row

30 Burpee Deadlifts (35/50#)

CROSSFIT

Lift

Clean & Jerk 2×3 @ 75%, 3×2 @ 80%, 3×1 @ 85%

MetCon

5 Rounds For Time of:

10 HSPU

30 Double Unders

50′ HSW/Bear Crawl OR 3 Wall Walks

CROSSFIT

Strength

Tempo Back Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)

MetCon

3 Sets of:

3 Minute AMRAP of:

15 Pullups

10 Weighted Step Ups (W: 20/35 M: 24″/50#)

MAX Calorie Row With Remaining Time

-60s Rest-

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Ankle Strength – Coach Sam

10am – Technique & Movement – Kipping Progressions/CTB Pullups/Bar Muscle Ups – Coach Sam

11am – CrossFit – Coach Sam

12pm – Olympic Lifting – Snatch/Power Snatch/Snatch Balance/OH Squat – Coach Sam

CROSSFIT

Strength

4 Sets (Ascending Weight) of:

Push Press (5) + Push Jerk (3) + Split Jerk (1)

MetCon

2 Rounds For Time of:

75 Bench Press (Bar)

50 Thrusters (Bar)

25 Muscle Snatch (Bar)