CROSSFIT

Lift

Hang Clean 2-2-2-2-2-2

MetCon

50-40-30-20-10 For Time of:

KB Swings (25/35#)

Double Unders

CROSSFIT

MetCon

i)  9 Minute AMRAP of:

2 HSPU

2 OHS (35/45#)

4 HSPU

4 OHS (45/65#)

6 HSPU

6 OHS (55/75#)

8 HSPU

8 OHS (65/95#)

10 HSPU

10 OHS (75/115#)

12 HSPU

12 OHS (85/125#)

Etc…

Accessory

3 Sets of:

5 Seated Box Hop (20/24, 24/30, 30/36″)

MAX SA Ring Hang (L)

MAX SA Ring Hang (R)

MAX GHDSU Hold (Video Below)

CROSSFIT

Strength

Push Press [10-8-6-4-2] x2

MetCon

i) “CrossFit Baseline”

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

ii) 30s MAX Calories Assault Bike

iii) 60s MAX Calories Ski Erg

CROSSFIT

Strength

Front Squat 20-20-20 (Ascending)

MetCon

16 Minute AMRAP of:

40 Wall Balls (W: 14/9 M: 20#/10′)

100′ FR DB Lunge Walk (35/50#)

30 DB Hang Squat Cleans (25/15#)

75′ FR DB Lunge Walk (35/50#)

20 Bar Muscle Ups

50′ FR DB Lunge Walk (35/50#)

10 GR2OH (155/225#)

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – Coaches Choice – Coach Clare

11am – CrossFit – Coach Jeff

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

CROSSFIT

Strength

i) Incline Bench Press 10-10-6-6-2-2

ii) Bent Over Snatch Grip Rows 12-12-12

MetCon

For Time:

75 Box Overs (20/24″)

50 Front Squats (65/95#)

25 Cal Assault Bike