CROSSFIT

Lift

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

MetCon

4 Rounds of:

10 Cal Assault Bike

25′ Walking Lunge

12 KB Swings (.5/1 Pood)

25′ Walking Lunge

50′ Shuttle Sprint

2 Minutes Rest

*Score = Slowest Round*

CROSSFIT

Strength

Back Squat [15-12-10] x2

MetCon

For Time:

75 Double Unders

10 HSPU

65 Double Unders

10 HSPU

55 Double Unders

10 HSPU

45 Double Unders

10 HSPU

35 Double Unders

10 HSPU

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Kipping/Beat Swings/Pullups/T2B – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch/Clean & Jerk/Seated Back Squat – Coach Clare

CROSSFIT

MetCon

3 Rounds For Time of:

200m Row

15 KB Swings (.5/1 Pood)

200m Row

15 Box Hops (16/20″)

200m Row

15 S2OH (55/75#)

200m Row

15 Med Ball Slams (14/20#)

Accessory

4x30s DBL KB/DB Wall Sit (Ascending)

CROSSFIT

Strength

Bench Press 3×12 (Ascending)

Lift

Split Jerk 3×3 (Ascending – From Ground)

MetCon

14 Minute AMRAP of:

16 Burpee Box Overs (16/20″)

16 SA DB Snatch (50/70#)

16 V-Ups

CROSSFIT

Strength

Sumo Deadlift 5-5-5-3-3-3 (Ascending Weights)

MetCon

2 Rounds For Time of:

45 Wall Balls (W: 14/9 M: 20#/10′)

30 Hang Power Snatch (55/75#)

Accessory

4x30s Weighted Plank (Ascending Weight)