CROSSFIT

Strength

Back Squat [3-2-1] x3

MetCon

i) 21-15-9 For Time of:

Deadlifts (155/225#)

T2B

ii) EMOTM 6 Minutes of:

6/8 Cal Assault Bike

1 Clean & Jerk (155/225#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps/Sprints – Coach Jeff

10am – Technique & Movement – Pushups/HSPU/Kipping HSPU/Handstand Walk – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean & Jerk/Pause Front Squat – Coach Jeff

CROSSFIT

MetCon

“Fight Gone Worse”

3 Rounds For MAX Reps of:

60s Calories Ski Erg

60s Med Ball Cleans (14/20#)

60s Situps

60s DB Power Cleans (25/35#)

60s Med Ball Slams (14/20#)

60s Rest

Accessory

50 Banded Good Mornings

50/Side Med Ball Russian Twists (14/20#)

CROSSFIT

Strength

i) Bench Press 3×10 (Ascending)

ii) Strict Pullups 3×8

MetCon

For Time:

30 S2OH (65/95#)

10 Pistol Squats

2 Rope Climbs

20 S2OH (75/115#)

20 Pistol Squats

2 Rope Climbs

10 S2OH (95/135#)

30 Pistol Squats

2 Rope Climbs

CROSSFIT

Lift

Hang Squat Snatch 2-2-1-1-1 (Ascending)

MetCon

9 Minute AMRAP of:

7 Pushups

12 Box Overs (20/24″)

7 Double DB Snatch (25/35#)

CROSSFIT

MetCon

i) 10 Rounds For Time of:

2 Ring OR Bar Muscle Ups

4 OH Squats (75/115#)

6 Burpees

ii) For Time:

2000m Row