CROSSFIT

Strength

OH Squat 4×8 @ 70%

MetCon

2 Rounds For Time of:

500m Row

400m Run

30 Cal Assault Bike

20 Cal Ski Erg

100 Double Unders

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/Back Squat – Coach Jeff

CROSSFIT

Strength

i) Push Press [7-5-3] x3 @ 80%

ii) ‘Filly’ Press 3×5 (Ascending)

MetCon

Drop Ladder 10-1 For Time of:

Thrusters (55/75#)

Pullups

CROSSFIT

Strength

Deadlift 1×1 @ 90%, 3×1 @ 95%

MetCon

2 Rounds For Time of:

47 Wall Balls (W: 14/9 M: 20#/10′)

18 T2B

CROSSFIT

Lift

Power Clean (2) + Jerk (3) (Heavy Single)

MetCon

10 Minute AMRAP of:

10 HSPU

10 Pistol Squats

10 Shuttle Sprints

CROSSFIT

MetCon

“Eva”

5 Rounds For Time of:

800m Run

30 KB Swings (1.5/2 Pood)

30 Pullups

*75 Minute Time Cap*