CROSSFIT

Lift

EMOTM 15 Minutes of:

1 Snatch @ 83%

MetCon

5 Rounds For Time of:

5 OH Squats (95/135#)

10 HSPU

15 Box Hops (20/24″)

CROSSFIT

Strength

Back Squat 4×3 @ 78%, 3×1 @ 83%

MetCon

30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Calorie Row

Pullups

9am-12pm – Open Gym

9am – Plyometrics – Jumps– Coach Clare

10am – Technique & Movement – T2B/Kipping T2B/Pullups/Kipping Pullups– Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Clean Deadlift/Clean Pull/Panda Pulls/Power Clean/Split Jerk – Coach Clare

CROSSFIT

Strength

Push Press 10-10-6-6-2-2 (Ascending)

*10 Lateral Raises AFTER Each Set*

MetCon

6 Rounds For Time of:

30s Calories Assault Bike

30s Deadlift (75/115#)

30s Plate GR2OH (25/45#)

30s Situps

30s Rest

CROSSFIT

Strength

Superset 3 Sets (Ascending Weight/Difficulty) of:

10/Side Back Rack Step Ups (16/20″)

10 Strict Pullups

MetCon

3 Rounds For Time of:

10 Front Squats (95/135#)

15 T2B

20 KB Swings (1/1.5 Pood)

CROSSFIT

Strength

Bent Over Row 10-8-8-6-6-4 (Ascending)

Lift

Power Snatch 2-2-2-2-2 (Ascending)

MetCon

4 Minute AMRAP of:

30 Double Unders

6 HR Pushups