CROSSFIT

Strength

EMOTM 10 Minutes of:

5 Front Squats (125/185#)

MetCon

6 Rounds For Time of:

8 Calories Assault Bike

8 OH Squats (75/115#)

8 Ring Dips

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

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

11am – CrossFit – Coach Clare

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

CROSSFIT

Strength

Strict Press 10-10-10-8-4-2

MetCon

For Time:

70 Wall Balls (W: 14/9 M: 20#/10′)

50 Situps

30 Lateral Burpee Over Med Ball

10 Ring Muscle Ups

CROSSFIT

Strength

Deadlift 5-5-5-3-3-3-1-1-1 (Ascending)

MetCon

For Time:

15 Thrusters (65/95#)

27 T2B

20 DUs

12 Thrusters (75/115#)

21 T2B

30 DUs

9 Thrusters (95/135#)

15 T2B

40 DUs

6 Thrusters (105/155#)

9 T2B

50 DUs

CROSSFIT

Lift

Clean Pull + Hang Clean + Jerk + Clean + Front Squat + Jerk (Heavy Single)

Accessory

3 Sets of:

6 Seated Box Jumps (24/30″)

6 Good Mornings (75/115#)

8 Wt’d GHDBE (25/45#)

8 Wt’d Bridge (95/135#)

CROSSFIT

MetCon

i) Choose ONE of the following:

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

OR

“Mary”

20 Minute AMRAP of:

5 HSPU

10 Pistol Squats

15 Pullups

ii) Choose ONE of the following:

80/100 Cal Assault Bike (15 Min Cap)

OR

100/120 Cal Ski Erg (15 Min Cap)