CROSSFIT

Strength

Reverse Deficit Lunge 4×10 (Ascending)

MetCon

5 Rounds For Time of:

16 Lunge Wall Balls (W: 14/9 M: 20#/10′)

10 S2OH (75/115#)

16 Box Overs (20/24″)

9am-12pm – Open Gym

9am – Plyometrics – Explosive Movements/Ladder – Coach Jeff

10am – Technique & Movement – Kipping/Glide Kipping/BMU & RMU Progressions – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – SG Push Press/Power Snatch/Snatch– Coach Jeff

CROSSFIT

Lift

EMOTM 8 Minutes of:

5 TnG Power Snatches

MetCon

15 Minute AMRAP of:

60 Double Unders

8 KB Waiter Squat – L (1/1.5 Pood)

8 KB Waiter Squat – R (1/1.5 Pood)

10 SA KB Snatch – L (1/1.5 Pood)

10 SA KB Snatch – R (1/1.5 Pood)

CROSSFIT

Gymnastics

Handstand Walk Practice – 12 Minutes

MetCon

In Teams of 2 Complete For Time:

100′ HSW OR 10 Wall Walks

100 Thrusters (65/95#)

80 C2B Pullups

100′ HSW OR 10 Wall Walks

80 Box Hops (20/24″)

100 Calorie Row

100′ HSW OR 10 Wall Walks

CROSSFIT

Lift

EMOTM 12 Minutes of:

Min 1-4: 5 Strict Press

Min 5-8: 1 Push Press + 2 Push Jerks

Min 9-12: 2 Split Jerks

MetCon

7 Rounds of:

5/7 Calories AB

7 Shuttle Sprints (30′)

7 KB Swings (1/1.5 Pood)

7 Goblet Squats (1/1.5 Pood)

7 Burpees

-2 Minutes Rest-

*Score = Slowest Round*

CROSSFIT

Strength

Deadlift 2×5 @75%, 2×3 @85%, 2×1 @ 90%

MetCon

12 Minute AMRAP of:

35 Double Unders

5 Strict HSPU

3 Strict Pullups

1 Power Clean (145/205#)