CROSSFIT

MetCon

For Time:

100 Air Squats

80 KB Swings (25/35#)

60 Pullups

40 Hang KB Snatch (25/35# – Alternating Arms Every 5 Reps)

20 KB Turkish Get-Up (25/35# – Alternating Arms Every 5 Reps)

Accessory

2 Sets of:

12 GHDSU

12 GHDBE

12 V-Ups

12 Banded Bridge

12 Plank/Pike (Elbows)

12 Banded Good Mornings

CROSSFIT

Strength

Push Press [12-10-7] x3

MetCon

21-15-9 For Time of:

T2B

HSPU

Plate Burpees (25/45#)

CROSSFIT

Strength

Back Squat [12-10-7] x3

MetCon

7 Minute AMRAP of

5 Hang Power Cleans (125/185#)

5 Ring Dips

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Butterfly Pullups/Kipping HSPU – Coach Jeff

11am – CrossFit – Coach Jeff

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

CROSSFIT

Strength

On Every 3rd Minute For 18 Minutes Perform:

4 Thrusters (125/185#)

MetCon

For Time:

500m Row

21 Hang Power Snatch (65/95#)

750m Row

15 Power Snatch (75/115#)

1000m Row

9 Squat Snatch (95/135#)

CROSSFIT

Strength

Superset 4 Sets (Ascending Weights) of:

Sumo Deadlifts 7-7-5-5

Reverse Grip Bicep BB Curls 15-15-10-10

MetCon

5 Rounds For Time of:

7/10 Calories Assault Bike

10 SA DB Hang Clean & Jerk – R (35/50#)

10 SA DB Hang Clean & Jerk – L (35/50#)

30 Double Unders