9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Meg

10am – Technique & Movement – Pushups/HSPU/Pistol Squats – Coach Meg

11am – CrossFit – Coach Meg

12pm – Olympic Lifting – Snatch/Clean/Jerk/Back Squat– Coach Meg

CROSSFIT

Strength

Deficit Deadlift 5×3 (Ascending)

MetCon

3 Rounds For Time of:

21 Jump & Touch (6/12″)

15 OH Squats (55/75#)

9 T2B

CROSSFIT

Strength

Strict Press 2RM

MetCon

For Time of:

55 Pullups

45 Deadlifts (125/185#)

35 Bar Facing Burpees

CROSSFIT

Strength

Deficit BR Lunge 4×10 (Ascending)

MetCon

5 Rounds For Time of:

15 Pushups

12 Thrusters (65/95#)

9 Calories Assault Bike

CROSSFIT

MetCon

“Fight Gone Bad”

For Max Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s SDHP (55/75#)

60s Box Hops (16/20″)

60s Push Press (55/75#)

60s Calorie Row

60s Rest

Accessory

3 Sets of:

3 Negative Deficit HSPU

5/Side Wt’d Pistol Squats

7 Strict Chin Ups

CROSSFIT

Lift

Snatch + Low Hang Snatch + OHS (Heavy Single)

MetCon

8 Minute AMRAP of:

40 Double Unders

8 SA KB Snatch – R (.5/1 Pood)

8 SA KB Snatch – L (.5/1 Pood)

Immediately Followed By:

4 Minutes To Establish:

2RM Bench Press