CROSSFIT

Lift

EMOTM 10 Minutes of:

Snatch + OH Squat (2) + Snatch Grip Push Press

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

CROSSFIT

MetCon

40 Minute AMRAP of:

400m Run

20 T2B

15 Deficit Pushups

10 Wt’d Pistols (.5/1 Pood)

5 RMU/BMU

Accessory

3x90s Weighted Plank (Rest As Needed)

CROSSFIT

Strength

Push Press [10-7-5] x3

MetCon

20 Minute AMRAP of:

5 Thrusters (95/135#)

10 Pullups

15 Situps

CROSSFIT

Strength

Back Squat [10-7-5] x3

MetCon

“Grace”

For Time:

30 Clean & Jerk (95/135#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

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

11am – CrossFit – Coach Jeff

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

CROSSFIT

Strength

Partner Deadlifts 6-6-6-6-6 (Ascending)

MetCon

In Teams of 2 Complete For Time:

400m Run (Together)

30 Synchro Bar Facing Burpees

60 SDHP (55/75#)

30 Over The Bar Wall Balls (14/20#)

60 Med Ball Slams (14/20#)

30 Synchro SA Hang DB/KB Snatches (35/50#)

60 Thrusters (55/75#)

30 Synchro T2B/Hanging Knee Raises

60 Pushups

400m Run (Together)