CROSSFIT

MetCon

20 Rounds For Time of:

3 Ring Dips

6 Deadlifts (95/135#)

9 Air Squats

Accessory (Core)

Coaches Choice

CROSSFIT

Lift

Clean (2) + Front Squat (2) + Hang Clean (2) + Front Squat (2) 6×1 (Ascending)

MetCon

5 Rounds For Time of:

8 Bar Facing Burpees

8 Push Press (65/95#)

CROSSFIT

Strength

OH Squat 3×2 @ 90%

MetCon

For Total Reps of:

1 Minute AMRAP of: Calories Assault Bike

1 Minute Rest

2 Minute AMRAP of: Calories Rower

2 Minutes Rest

3 Minute AMRAP of: Clean & Jerk (95/135#)

3 Minutes Rest

4 Minute AMRAP of: Snatches (95/135#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Athlete Choice – Coach Clare

11am – CrossFit – Coach Clare

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

CROSSFIT

Strength

Deadlift 8-8-2-2-2 (Ascending)

MetCon

4 Rounds For Time of:

12 T2B

8 SA Hang DB Clean & Jerk – R (35/50#)

8 SA Hang DB Clean & Jerk – L (35/50#)

CROSSFIT

Strength

Thruster 5-4-3-2-1

MetCon

9 Minute AMRAP OR EMOTM of:

5 Burpees

10 Wall Balls (w: 14/9 M: 20#/10′)