CROSSFIT

Lift

EMOTM 12 Minutes of:

3-Position Power Snatch (Wave)

MetCon

6 Rounds For Time of:

42 Double Unders

16 KB Swings (1/1.5 Pood)

Accessory

30′ Shuttle Sprint Pyramid (Partners)

CROSSFIT

MetCon

i) 15-12-9 For Time of:

Deadlifts (185/275#)

Ring Pushups

ii) 15-12-9 For Time of:

Thrusters (95/135#)

T2B

Gymnastics

2 Sets NOT For Time of:

MAX Reps RMU

7 Pike Press To Headstand (Free OR Wall)

CROSSFIT

Lift

EMOTM 10 Minutes of:

3-Position Power Clean (Wave)

MetCon

3 Rounds For Time of:

21 Calories Assault Bike

15 Plate Burpees (25/45#)

9 HSPU

40′ SA OH Lunge Walk – R (35/50#)

40′ SA OH Lunge Walk – L (35/50#)

CROSSFIT

Strength

Front Squat [3-2-1] x3

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jenna

10am – Technique & Movement – Handstand Holds/L-Sit Holds/Pistol Squats – Coach Jenna

11am – CrossFit – Coach Jenna

12pm – Olympic Lifting – Snatch/Jerk/Front Squat – Coach Jenna

CROSSFIT

Strength

Deadlift 3-3-5-5-3-3-1-1

MetCon

9 Minute AMRAP of:

3 Med Ball Cleans (14/20#)

3/Side KB/DB Renegade Rows (25/35#)

6 Med Ball Cleans (14/20#)

6/Side KB/DB Renegade Rows (25/25#)

9 Med Ball Cleans (14/20#)

9/Side KB/DB Renegade Rows (25/35#)

12 Med Ball Cleans (14/20#)

12/Side KB/DB Renegade Rows (25/35#)

Etc…