CROSSFIT

Strength

Front Squat [5-3-1-1] x3

MetCon

16 Minute AMRAP of:

7 Ring Muscle Ups

12 Power Cleans (95/135#)

7 HSPU

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Kipping/Ring Rows/Pullups/MUs – Coach Jeff

11am – CrossFit – Coach Jeff

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

CROSSFIT

Strength

Sumo Deadlift 6-6-1-1-1

MetCon

For Time:

42 Calories Ski Erg

21 CTB Pullups

30 Calories Ski Erg

15 CTB Pullups

18 Calories Ski Erg

9 CTB Pullups

CROSSFIT

Strength

i) 45s Max Reps Bench Press @ 65/95#

5 Tempo RIng Pushups

-120s Rest-

45s Max Reps Bench Press @ 75/115#

5 Tempo RIng Pushups

-120s Rest-

45s Max Reps Bench Press @ 95/135#

5 Tempo RIng Pushups

ii) 3 Sets (Ascending Weights) of:

10 Incline Front Shoulder Raises (Barbell)

10 Incline Pec Flies

MetCon

7 Minute AMRAP of:

3 Burpees

6 Shuttle Sprints (30′)

9 KB SDHP (1.5/2 Pood)

CROSSFIT

Strength

Reverse Deficit FR Lunge 4×10 (Ascending)

MetCon

3 Rounds For Time of:

18 Calories Assault Bike

8 T2B

8 KB Swings (1.5/2 Pood)

8 Thrusters (75/115#)

CROSSFIT

MetCon

For Time:

350m Row

100 DUs

8 Squat Cleans (125/185#)

350m Row

100 DUs

6 Squat Cleans (145/205#)

350m Row

100 DUs

4 Squat Cleans (155/225#)

350m Row

100 DUs

2 Squat Cleans (165/245#)

Accessory (Core)

3 Sets of:

12 Hollow Rocks

8 HKR w/ 3s Hold