CROSSFIT

Lift

EMOTM 12 Minutes of:

2-Position Power Snatch + Low Hang Squat Snatch (Wave)

MetCon

7 Rounds For Time of:

200m Run

7 CTB Pullups

7 Front Squats (105/155#)

CROSSFIT

Strength

Deadlift 10-8-6-4-2 (Ascending)

MetCon

9 Minute AMRAP of:

9 Calorie Row

9 HSPU

CROSSFIT

MetCon

10 Rounds For Time of:

5 Box Overs (30/36″)

3 Power Cleans (135/205#)

1 Burpee Ring Muscle Up

Accessory (Odd Objects)

3 Sets of:

90s MAX Tire Flips

3 Minute Rest

CROSSFIT

Lift

Split Jerk 5-5-2-2-1-1-1 (Ascending)

MetCon

5 Rounds of:

12 Calories Ski Erg

12 DB Thrusters (20/35#)

5×30′ Shuttle Spints

6 BF Burpees

6 Squat Snatch (55/75#)

5×30′ Shuttle Spints

3 Minutes Rest

*Score = Slowest Round*

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Rope Climb/L-Sit/Handstand/HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Clean Drills/Jerk Drills/Front Squat – Coach Jeff

CROSSFIT

Strength

Deadlift Holds (Pronated Grip) 6xMAX (Ascending Weights)

MetCon

“Tabata Mashup”

GHDSU

Shuttle Sprints

SA KB Snatch (.5/1 Pood)

Pushups