CROSSFIT

Lift

i) High Hang Squat Clean 4-4-3-2-2

ii) Hang Squat Clean & Jerk 1-1-1-1

iii) Low Hang Squat Clean + Front Squat + Jerk 1-1-1-1

MetCon

21-15-9 For Time of:

Alternate DB Squat Snatch (35/50#)

Strict Pullups

CROSSFIT

MetCon

0:00-10:00

AMRAP of:

10 Calorie Row

15 Air Squats

20 KB Swings (1/1.5 Pood)

15:00-30:00

For Time:

40 T2B

40 Hang Power Snatches (55/75#)

40 HSPU

40 Wall Balls (W: 14/9 M: 20#/10′)

40 Situps

40 Lunge Walk Steps

40 Box Overs (20/24″)

35:00-45:00

AMRAP of:

50′ Bear Crawl

3 Bar Muscle Ups

1 Rope Climb

Accessory (Optional)

RomWOD

CROSSFIT

Endurance

8x40m Sprints (3-5 Minutes Rest Between Sprints)

MetCon

EMOTM 16 Minutes of:

Odd: 12 DB S2OH (35/50#)

Even: 12 Cal Ski Erg

CROSSFIT

Strength

OH Squat 10-10-8-8-2-2

MetCon

3 Rounds For Time of:

20 Calories Assaut Bike

20 Hang Power Clean (95/135#)

20 Bar Over Burpee

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

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

11am – CrossFit – Coach Jeff

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

CROSSFIT

Lift

Jerk 3-3-2-2-1-1-1-1

MetCon

For Time:

90 Calorie Row

30 Deadlifts (75/115#)

60 Calorie Row

30 S2OH (75/115#)

30 Calorie Row

30 Power Cleans (75/115#)