9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Meg

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

11am – CrossFit – Coach Meg

12pm – Olympic Lifting – Snatch/Clean & Jerk /Front Squat – Coach Meg

CROSSFIT

Strength

Deadlift 1-1-1-1-1 (Ascending)

MetCon

For Time:

50-40-30-20-10

KB Swings (.5/1 Pood)

*After Each Set Complete 10 Weighted Step Ups (20/24″ w/ .5/1 Pood)

CROSSFIT

Strength

Push Press 8-8-3-3-3 (Ascending)

MetCon

[15-12-9] x2 For Time of:

Front Squats (75/115#)

Pullups

CROSSFIT

Lift

EMOTM 12 Minutes of:

Odd: 3 OH Squats @ 70%

Even: 3 Snatch Balance @ 70%

*Based Off 1RM Snatch*

MetCon

16 Minute AMRAP of:

14 Calorie Row

12 T2B

10 Hang Power Snatch (65/95#)

CROSSFIT

MetCon

i) For Time:

100 SA DB Snatches (35/50#)

*Every Minute Perform 5 HSPU*

ii) For Time:

21 SA DB Thrusters – R (35/50#)

21 SA DB Thrusters – L (35/50#)

21 Ring Pushups

15 SA DB Thrusters – R (35/50#)

15 SA DB Thrusters – R (35/50#)

15 Ring Pushups

9 SA DB Thrusters – R (35/50#)

9 SA DB Thrusters – R (35/50#)

9 RIng Pushups

CROSSFIT

MetCon

6 Rounds of:

10 Calories Assault Bike

15 Double Unders

3×30′ Shuttle Sprints

1 Clean & Jerk (155/225#)

3×30 Shuttle Sprints

15 Double Unders

10 Burpees

-3 Minute Rest-

*Score = Slowest Round*

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Bar Muscle Ups OR BMU Drills

Even: 30′ HSW OR HSW Drills