CROSSFIT
Strength
Superset 4×12 (Ascending Weights) of:
Bent Over Rows (12)
Barbell Bicep Curls (12)
MetCon
3 Rounds For TOTAL Reps of:
60s OH Squats (55/75#)
60s Lateral Bar Over Burpees
60s Ring/Bar Muscle Ups
60s Double Unders
60s Med Ball Russian Twists (14/20#)
60s Rest
CROSSFIT
Lift
EMOTM 10 Minutes of:
Clean + Front Squat (2) + Jerk
MetCon
i) 10 Rounds For Time of:
10 Deadlift (65/95#)
10 S2OH (65/95#)
ii) 60s MAX Calories Assault Bike
CROSSFIT
MetCon
EMOTM 30 Minutes of:
Minute 1 – 10 HSPU
Minute 2 – 12 KB Swings (1.5/2 Pood)
Minute 3 – 15 Calores Ski Erg
Minute 4 – 12 Pistol Squats
Minute 5 – 10 Box Hops (24/30″)
Accessory
3 Rounds For Form Of:
5 Strict T2B
10 Med Ball GHDSU
15/Side Over-The-Pylon L-Sit Drill
CROSSFIT
Strength
Push Press [7-5-3] x3
MetCon
3 Rounds For Time of:
21 Pullups
15 Power Cleans (75/115#)
9 Ring Dips
CROSSFIT
Strength
Back Squat [7-5-3] x3
MetCon
12 Minute AMRAP of:
2 SA Snatch (50/70#)
5 Wall Balls (W: 14/9 M: 20/10#)
4 SA Snatch (50/70#)
10 Wall Balls (W: 14/9 M: 20/10#)
6 SA Snatch (50/70#)
15 Wall Balls (W: 14/9 M: 20/10#)
8 SA Snatch (50/70#)
20 Wall Balls (W: 14/9 M: 20/10#)
10 SA Snatch (50/70#)
25 Wall Balls (W: 14/9 M: 20/10#)
Etc…
