CROSSFIT

Strength

Back Squat 8-8-8-8-8 (Ascending)

MetCon

For Time:

65 Cal Ski Erg

65 Air Squats

40 Cal Ski Erg

40 SDHP (75/115#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Headstand/Handstand/HSPU/Kipping HSPU– Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex/Seated Back Squat – Coach Clare

CROSSFIT

Strength

Deadlift 2-2-2 (Ascending)

MetCon

“CrossFit Baseline 2.0”

For Time:

500m Row (Damper @ 10)

40 DB Front Squats (20/35#)

30 GHDSU OR Weighted Situps (Anchored)

20 HSPU

10 BMU

CROSSFIT

Strength

Bench Press 15-15-10-10-5-5 (Ascending)

MetCon

For Time of:

29 Deadlifts (155/225#)

29 Pullups

29 Wall Balls (W: 14/9 M: 20#/10′)

29 Calorie Row

29 DB/KB Bent Over Row (35/50#)

29 Thrusters (55/75#)

CROSSFIT

Lift

EMOTM 12 Minutes of:

Odd: 3 Power Cleans @ 70%

Even: 3 Split Jerks @ 70%

*Based off 1RM Clean & Jerk*

MetCon

5 Rounds For Time of:

64 DUs

8 T2B

8 DB Hang Clean & Jerk (35/50#)

CROSSFT

MetCon

i) For Time of:

10-8-6-4-2

Back Squat (185/275#)

5-4-3-2-1

Rope Climbs

ii) For Time of:

50 KB Swings (.5/1 Pood)

20 Pushups

35 KB Swings (1/1.5 Pood)

35 Pushups

20 KB Swings (1.5/2 Pood)

50 Pushups