CROSSFIT

Strength

Tempo Back Squat

3×4 @ 70% (4s Down, 2s Bottom, 4s Up)

4×3 @ 75% (3s Down, 1s Bottom, 2s UP)

MetCon

For Time:

100 Calories Assault Bike OR Ski Erg

*On Every 2nd Minute Perform 8 Ring Dips*

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

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

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Box Squats – Coach Clare

CROSSFIT

Strength

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

MetCon

21-15-9-15-21 For Time of:

Thrusters (55/75#)

Situps

CROSSFIT

Strength

i) Decline Bench Press 12-10-8-6-4-2-1-1-1 (Ascending)

ii) Bent Over Power Row 12-10-8 (Ascending)

MetCon

8 Rounds For Time of:

8 Box Hops (20/24″)

8 SA DB Snatch (50/70#)

CROSSFIT

Gymnastics

EMOTM 15 Minutes of:

Min 1: 4 Ring Muscle Ups OR 4 RMU Transitions (Drill)

Min 2: 30′ HSW OR 3 Wall Walks

Min 3: 20 Pylon Pike Drill

*Repeat 5 Times*

MetCon

9 Minute AMRAP of:

8 Pistol Squats

12 T2B

16 Tuck Jumps

CROSSFIT

Lift

Hang Snatch 3-3-3-2-2-2-1-1-1 (Ascending)

MetCon

For Time:

2000m Row

200 Double Unders

20 Turkish Getups (Bar)