CROSSFIT

Lift

Split Jerk 2×3 @ 60%, 1×3 @ 65%, 3×2 @ 70%, 2×1 @ 85%

MetCon

For Max Reps:

4 Minute AMRAP of:

25 Double Unders

10 Pushups

2 Minute Rest

4 Minute AMRAP of:

25 Double Unders

5 Ring Dips

2 Minute Rest

90s MAX Goblet Squats (1/1.5 Pood)

CROSSFIT

MetCon

Choose ONE of the following (45 Minute Cap):

“Triple Jackie”

For Time:

3000m Row

150 Thrusters (35/45#)

105 Pullups

OR

“Double Nancy”

10 Rounds For Time of:

400m Run

15 OHS (65/95#)

Accessory (Optional)

RomWOD

CROSSFIT

Lift

Snatch 4×1 @ 90%, 1×1 @ 95%, 1×1 @ 100%, 1×1 Max Out

MetCon

3 Rounds For Time of:

8 T2B

8 Thrusters (65/95#)

8 HSPU

8 Bar Facing Burpees

CROSSFIT

Strength

i) Back Squat 8×2 @ 80%

ii) 30 Back Squats (95/135#) For Time

MetCon

5-4-3-2-1 For Time of:

Power Snatch (105/155#)

Rope Climbs

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Accessory – Coach Jeff

CROSSFIT

Strength

i) Strict Press (Heavy Single)

ii) Push Press 3×3

MetCon

For Time:

80/100 Calories Assault Bike

*On Every 2nd Minute Perform 5 DB Thrusters (20/35#)*