CROSSFIT

Strength

OH Squat 3×5 @ 80%

MetCon

For Time of:

100 Double Unders

75 Air Squats

50 Pushups

25 Pullups

*On Every Minute Perform 5 Burpees*

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Jumps – Coach Clare

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

11am – CrossFit – Coach Clare

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

CROSSFIT

Odd Objects

EMOTM 16 Minutes of:

Min 1: 5 Axl Bar/Fat Grip Clean & Press (60/90#)

Min 2: 7 OTB Sandbag Toss

Min 3: 50′ Sled Pull

Min 4: 45s Juggling (Yes… Juggling)

*4 Sets*

MetCon

8 Minute AMRAP of:

7 Ring Dips

12 Front Squats (75/115#)

CROSSFIT

MetCon

For Time:

3 Rounds of:

500m Row

35 Wall Balls (W:14/9 M: 20#/10′)

20 Pullups

2 Rounds of:

750m Row

25 Thrusters (55/75#)

15 CTB

1 Round of:

1000m Row

15 DB Squat Clean Thruster (35/50#)

5 Bar Muscle Ups

CROSSFIT

Strength

Front Rack Lunge 4×10 (Ascending)

MetCon

4 Rounds For Time of:

12 SA Hang DB Snatch (35/50#)

9 HSPU

6 DB Turkish Get-Ups (35/50#)

CROSSFIT

Gymnastics

EMOTM 10 Minutes of:

Odd: 30s/Max OTB Hold (Supinated Grip)

Even: 30s/Max HS Hold

MetCon

i) 10 Rounds For Reps of:

30s Deadlift (105/155#)

30s Pushups

ii) 10 Rounds For Reps of:

30s OH Squats (Bar)

30s T2B