CROSSFIT

Lift

Clean Deadlift (2) + Power Clean + Front Squat + Jerk 6×1 (Ascending)

MetCon

10 Rounds For Time of:

3 Bar Facing Burpees

6 S2OH (75/115#)

9/Side Grasshoppers

CROSSFIT

MetCon

For Time:

40 Calorie AB/Row/Ski Erg

20 Med Ball Slams (14/20#)

20 Med Ball Cleans (14/20#)

40 Box Overs (20/24″)

40 Cal AB/Row/Ski Erg

40 Box Overs (20/24″)

20 Med Ball Cleans (14/20#)

20 Med Ball Slams (14/20#)

40 Cal AB/Row/Ski Erg

Accessory

5 Rounds For Form of:

1 LL Rope Climb

3 Strict Deficitt HSPU (45# Plate)

5 DBL KB Swing (.5/1 Pood)

CROSSFIT

Strength

BTN Push Press 5-5-5-5-3-3-3

MetCon

0:00 – 3:00

2 Rounds of:

9 Thrusters (65/95#)

9 Pullups

3:00 – 7:00

2 Rounds of:

12 Thrusters (65/95#)

12 Pullups

7:00-12:00

2 Rounds of:

15 Thrusters (65/95#)

15 Pullups

12:00-18:00

2 Rounds of:

18 Thrusters (65/95#)

18 Pullups

18:00-25:00

2 Rounds of:

21 Thrusters (65/95#)

21 Pullups

CROSSFIT

Strength

Front Squat 5×4 @ 80%

MetCon

4 Rounds For Time of:

12 HSPU

15 Deadlift (155/225#)

18 Wall Balls (W:14/9 M: 20#/10′)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Sean

10am – Technique & Movement – Thrusters/Wall Balls – Coach Sean

11am – CrossFit – Coach Sean

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

CROSSFIT

Strength

i) Bench Press 1RM

ii) SA BB Lawnmowers 12-12-12 (Per Arm)

MetCon

6 Rounds For Time of:

30′ SA OH DB Lunge Walk (L: 35/50#)

30′ SA OH DB Lunge Walk (R: 35/50#)

14 Push Jerk (75/115#)