CROSSFIT

Lift

5 Sets (Ascending Weights) of:

5 Squat Snatch

MetCon

18 Minute AMRAP of:

100m Farmer Carry (35/50#)

40 Pushups

40′ HSW OR 4 Wall Walks

CROSSFIT

MetCon

For Time:

50 Thrusters (Bar)

15 T2B

50 OH Squats (Bar)

15 T2B

50 Front Squats (Bar)

15 T2B

50 Back Squats (Bar)

15 T2B

Accessory

i) 3 Sets of:

60s Max Rope Climbs

2 Minutes Rest

60s Max Ring/Bar MU

2 Minutes Rest

ii) RomWOD (Optional)

CROSSFIT

Strength

“CrossFit Total”

1RM Back Squat

1RM Strict Press

1RM Deadlift

CROSSFIT

Strength

Front Squat 5×6, 2×4 (Ascending)

MetCon

For Time:

400m Run

Immediately Followed By:

21-15-9 of:

Calories Assault Bike

HSPU

Immediately Followed By:

400m Run

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

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

11am – CrossFit – Coach Clare

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

CROSSFIT

Strength

Deadlift 6-6-6-4-4-4 (Ascending)

MetCon

For Time:

30 Cal Row

30 S2OH (75/115#)

30 Bar Over Burpees

30 Front Squats (75/115#)

30 CTB Pullups