CROSSFIT

Lift

Power Clean 2-2-2-1-1-1 (Ascending)

MetCon

3 Rounds For Time of:

100 Double Unders

45 Calorie Row

35 Wall Balls (W: 14/9 M: 20#/10′)

CROSSFIT

Strength

Back Squat 7×2 (Ascending)

MetCon

EMOTM 10 Minutes of:

6 Calories Assault Bike

6 SA DB Squat Snatch (35/50#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Kipping/Ring Rows/Pullups/BMUs– Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean & Jerk Heavy Singles – Coach Jeff

CROSSFIT

Strength

Deadlift 3-3-3 (Ascending)

MetCon

6 Rounds For Time of:

12 Medicine Ball Cleans (14/20#)

8 Pullups

12 Box Hops (24/30″)

CROSSFIT

CrossFit Games Open 19.4

MetCon

For Time:

3 Rounds of

10 Snatches (65/95#)

12 Bar Facing Burpees

-Rest 3 Minutes-

3 Rounds of:

10 Bar Muscle Ups

12 Bar Facing Burpees

CROSSFIT

Lift (Mechanics/Light Weights)

i) EMOTM 10 Minutes of:

Clean Deadlift (3) + Squat Clean + Jerk

ii) EMOTM 10 Minutes of:

Clean Pull (2) + Squat Clean + Jerk

iii) EMOTM 10 Minutes of:

Clean High Pull + Squat Clean (2) + Jerk

Accessory

Seated Box Jump 5×5 (Ascending Heights)