CROSSFIT

Lift

Split Jerk 4-4-4-2-2-2 (Ascending)

MetCon

2 Rounds For Time of:

55 Wall Balls (W: 14/9 M: 20#/10′)

30 Pullups

5 Rope Climbs

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Pullups/T2B/BMU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Power Snatch/Power Clean & Jerk/Seated Box Hops – Coach Jeff

CROSSFIT

Strength

Pause Front Squat 3-3-3-3 (5s Pause/Ascending)

MetCon

14 Minute AMRAP of:

7 Box Overs (20/24″)

7 SA Hang DB Clean & Jerk – R (35/50#)

7 SA Hang DB Clean & Jerk – L (35/50#)

7 Pullups

CROSSFIT

Strength

i) Bent Over Row 15-15-10-10-5-5 (Ascending)

ii) SA Bent Over DB Fly 3×8 (Per Side/Ascending)

MetCon

8 Minute AMRAP of:

3 OH Squats (65/95#)

3 T2B

6 OH Squats (65/95#)

6 T2B

9 OHS (65/95#)

9 T2B

Etc…

CROSSFIT

Gymnastics

EMOTM 8 Minutes of:

30′ HSW

MetCon

3 Rounds For Time of:

800m Run

60 Double Unders

35 KB Swings (.5/1 Pood)

CROSSFIT

MetCon

10 Rounds For Time of:

30 Air Squats

3 Ring Muscle Ups

Accessory

Partner Sprint Pyramind 1-2-3-4-5-4-3-2-1