CROSSFIT

Strength

Push Press [15-12-10] x3

MetCon

2 Rounds For Time of:

30 OH Squats (95/135#)

30 Pushups

CROSSFIT

Strength

Back Squat [15-12-10] x3

MetCon

21-18-15-12-9-6 For Time of:

Calories Assault Bike

Calories Row

Calories Ski Erg

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 Jeff

CROSSFIT

Lift

Push Jerk/Split Jerk (Heavy Single)

MetCon

For Time:

3 Rounds of:

7 HSPU

7 GHDSU

2 Rounds of:

14 Wall Balls (W: 14/9 M: 20#/10′)

14 Pushups

1 Round of:

21 Calories Ski Erg

21 Deadlifts (125/185#)

CROSSFIT

Strength

Superset 5 Sets (Ascending Weights) of:

Reverse Grip Barbell Bent Over Row (10)

Strict Weighted Chin Ups (5)

MetCon

EMOTM 18 Minutes of:

Min 1: 10 Box Over Burpees (20/24″)

Min 2: 30s MAX REPS Bench Press (95/135#)

Min 3: 3 Burpee Ring Muscle Ups

Min 4: 30s MAX REPS Strict Press (65/95#)

Min 5: 15 KB SDHP (1.5/2 Pood)

Min 6: Rest

*Repeat 3 Times*

CROSSFIT

Lift

Squat Clean 2-2-2-2 (Ascending)

MetCon

For Time:

3 Rounds of:

15 Hang Power Snatch (55/75#)

15 Box Hops (16/20#)

2 Rounds of:

10 Hang Power Snatch (75/115#)

10 Box Hops (20/24″)

1 Round of:

5 Hang Power Snatch (105/155#)

5 Box Hops (24/30″)