CROSSFIT

Lift

Push Press (2) + Jerk (2) 4×1 (Ascending)

MetCon

10 Rounds For TOTAL REPS of:

30s Wall Balls (W: 14/10 M: 20#/12′)

30s Burpee To Target (4/6″)

30s Shuttle Sprints (16′)

30s Rest

CROSSFIT

Strength

Front Squat 3×5 @ 80%

MetCon

For Time:

40 T2B

25 OH Squats (95/135#)

10 Burpee Box Overs (24/30″)

9am-12pm – Open Gym

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

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

11am – CrossFit – Coach Meg

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

CROSSFIT

Odd Objects

EMOTM 15 Minutes:

Min 1:  30s Burpee + 5 Rope Slams

Min 2: 30s Sandbag Thrusters

Min 3 : 30s Sled Push (Empty Sled)

*Repeat 5 Times*

MetCon

For Time:

200 Double Unders

50 Cal Ski Erg

100 Double Unders

25 Cal Ski Erg

CROSSFIT

Strength

i) Deadlift 15-15-15 (Ascending/Heavy)

ii) Bent Over BB Row 10-10-10 (Ascending)

MetCon

For Time:

21-15-9 of:

T2B

Hang Power Snatches (75/115#)

Immediately Followed By:

10 Bar Muscle Ups

CROSSFIT

Lift

i) Snatch Pull 5×3 @ 100%

ii) Muscle Snatch 3×2 (Ascending Weights)

iii) Squat Snatch 3×2, 3×1 (Ascending Weights)

Accessory

i) 3 Sets of:

MAX Wt’d Plank (Ascending Weights)

90s Rest

ii) 3 Sets of:

60s MAX Situps

60s Rest