CROSSFIT

Strength

EMOTM 10 Minutes of:

2 Front Squats @ 80%

MetCon

5 Rounds For Time of:

12/15 Calories Assault Bike

6 OH Squats (95/135#)

6 CTB Pullups

9am-12pm – Open Gym

9am – Plyometrics – Two Foot/Single Foot Jumps – Coach Jeff

10am – Technique & Movement – Headstand/Handstand/Kipping/Wall Walk/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Complex/Clean & Jerk Complex/Speed Cleans – Coach Jeff

CROSSFIT

Strength

Deadlift 2-2-4-4-2-2-1-1 (Not to exceed 90% of 1RM)

MetCon (Odd Objects)

EMOTM 16 Minutes of:

Min 1: 2×40′ Standing Sled Rope Pull

Min 2: 2×40′ Sandbag Lunge Walk

Min 3: 4×40′ DB Carry (70/100#)

Min 4: 5 Axl Bar Muscle Clean & Strict Press (Weight = Athlete Choice)

*Repeat 4 Times*

CROSSFIT

Strength

Bench Press 4×2 (Ascending)

Gymnastics

12 Minutes of EITHER:

15 Ring/Bar Muscle Ups

OR

Ring/Bar Muscle Up Practice

MetCon

12 Minute AMRAP of:

12/15 Calorie Row

2 Burpee Over The Rower

*Add 2 Burpees Each Round*

BOTB 5

When You Mess With The Bulls You Get The Horns

Stay tuned for more details!!!

CROSSFIT

Lift

EMOTM 10 Minutes of:

2-Pos Clean + Jerk (2)

MetCon

For Time:

21 SA DB S2OH – R (35/50#)

21 SA DB S2OH – L (35/50#)

21 T2B

63 Double Unders

15 SA DB S2OH – R (35/50#)

15 SA DB S2OH – L (35/50#)

15 T2B

45 Double Unders

9 SA DB S2OH – R (35/50#)

9 SA DB S2OH – L (35/50#)

9 T2B

27 Double Unders