CROSSFIT

MetCon

“Route 90”

For Time (Partition As Needed):

200 Double Unders

175 Push Press (35/45lbs)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Getups (35/45lbs)

CROSSFIT

Lift

i) TnG Power Snatch (Max Triple)

ii) Hang Squat Snatch (Heavy Single)

MetCon

6 Rounds For Time of:

200m Run

12 T2B

2 Deadlifts (245/365#)

CROSSFIT

Strength

Front Squat 4×8 @ 70%

MetCon

For Time:

10 Ring Muscle Ups

8 DB SA Snatch (70/100#)

6 Wall Walks

4 LL Rope Climbs

2 Clean & Jerk (155/225#)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Sean

10am – Technique & Movement – Bench Press/Pushups/Sprints/Tire Flips – Coach Sean

11am – CrossFit – Coach Sean

12pm – Olympic Lifting – Clean & Jerk/Accessory – Coach Jeff

CROSSFIT

Strength

i) Seated Strict Press 7-7-7-4-4-4 (Ascending)

ii) Standing Strict DB Press 10-10-10 (Ascending)

MetCon

“Tabata Mashup”

Hang Power Cleans (75/115#)

T2B

Med Ball Cleans (14/20#)

Back Squats (75/115#)

CROSSFIT

Strength

Deadlift 2×2 @80%, 2×2 @85%, 1×1 @ 90%

MetCon

5 Sets of:

8/10 Cal Assault Bike

10 Box Over Burpees (16/20″)

Rest 2 Minutes

*Score = Slowest Time*

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Ring Muscle Ups

Even: 50′ HSW