CROSSFIT

Lift

Jerk 2-2-2-2-2 (Ascending)

MetCon

EMOTM 15 Minutes of:

Min 1 – 9/12 Calories Assault Bike

Min 2 – 6/Arm SA DB Hang Clean & Jerk (35/50#)

Min 3 – 15 Wall Balls (W: 14/9 M: 20#/10′)

*Repeat 5 Times*

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CROSSFIT

MetCon

“9/11 Tribute”

For Time:

2001m Row

11 Box Hops (24/30″)

11 Thrusters (95/135#)

11 CTB Pullups

11 Power Cleans (125/185#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (155/225#)

11 Push Jerks (95/135#)

2001m Row

CROSSFIT

Strength

OH Squat 3×6 @ 75%

MetCon

5 Rounds For TOTAL REPS of:

3 Minute AMRAP of:

3 DB Power Cleans (50/70#)

6 DB Pushups

9 Air Squats

60s Rest

9am-12pm – Open Gym

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

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

11am – CrossFit – Coach Jeff

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

CROSSFIT

Odd Objects

“Tabata Mashup”

Sledge Hammer

Sandbag Burpee Cleans

BB Farmer Carry (55/75#)

Sled Rope Pull

MetCon

“Tabata Mashup”

DB Thrusters (20/35#)

Sprints

Burpees

Goblet Squats (1/1.5 Pood)

CROSSFIT

MetCon

i) 7 Rounds For Time of:

7 Deadlifts (125/185#)

7 T2B

ii) For Time:

8 Ring Muscle Ups

8 Power Cleans (155/225#)

4 Ring Muscle Ups

4 Power Cleans (155/225#)

iii) EMOTM 6 Minutes of:

20s Sprint Assault Bike/40s Rest