CROSSFIT

MetCon

i) For Time:

50 Wall Balls (W: 14/9 M: 20#/10′)

5 Hang Power Snatch (55/75#)

40 Wall Balls (W: 14/9 M: 20#/10′)

10 Hang Power Snatch (55/75#)

30 Wall Balls (W: 14/9 M: 20#/10′)

15 Hang Power Snatch (55/75#)

20 Wall Balls (W: 14/9 M: 20#/10′)

20 Hang Power Snatch (55/75#)

10 Wall Balls (W: 14/9 M: 20#/10′)

25 Hang Power Snatch (55/75#)

ii) 3 Rounds For Time of:

20 Calories Ski Erg

15 GHDSU

10 Burpee Deadlift (50/70#)

CROSSFIT

Lift

EMOTM 10 Minutes of:

2-Pos Power Snatch + OH Squat

MetCon

4 Rounds For Time of:

20 Calories Assault Bike

20 Bench Press (95/135#)

20 SA DB Snatch (35/50#)

CROSSFIT

Strength

EMOTM 10 Minutes of:

2 Back Squats @ 80%

MetCon

For Time:

4 Squat Cleans (125/185#)

1 Round of “Cindy”

3 Squat Cleans (145/205#)

2 Rounds of “Cindy”

2 Squat Cleans (155/225#)

3 Rounds of “Cindy”

1 Squat Clean (165/245#)

4 Rounds of “Cindy”

9am-12pm – Open Gym

9am – Plyometrics – Ladder/Directional Change – Coach Jeff

10am – Technique & Movement – Air Squats/Pushups/GHDSU/GHDBE/GHDHE – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Box Hops – Coach Jeff

CROSSFIT

Strength

Push Press 7-7-5-5-3-3 (Ascending Weight)

MetCon

12 Minute AMRAP of:

9 Pushups

6 Hang Power Cleans (105/155#)

3 Front Squats (105/155#)

CROSSFIT

Strength

i) Bench Press 4×4 (Ascending Weight)

ii) Superset 3 Sets (Ascending Weights) of:

8 Barbell Shrugs (Heavy)

8 Upright Rows

MetCon

For Time:

1000m Row

35 Pullups

75 Box Overs (16/20″)

35 Pullups

1000m Row