CROSSFIT

Strength

OH Squat 5×5 (Ascending)

Lift

EMOTM 10 Minutes of:

1 Snatch @ 85%

MetCon

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

Calories Assault Bike

CROSSFIT

Strength

i) EMOTM 10 Minutes of:

10 Bench Press (95/135#)

ii) EMOTM 10 Minutes of:

Push Press (95/135#)

Gymnastics

i) EMOTM 10 Minutes of:

Odd: 10 Pullups

Even: 3 Rope Climbs

ii) EMOTM 10 Minutes of:

Odd: 10 T2b

Even: 15 V-Ups

CROSSFIT

Lift

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

ii) Clean & Jerk 4 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%

MetCon

12 Minute AMRAP of:

3 Hang Power Clean (95/135#)

3 Bar Facing Burpees

3 Wall Balls (W: 14/9 M: 20#/10′)

6 Hang Power Clean (95/135#)

6 Bar Facing Burpee

6 Wall Balls (W: 14/9 M: 20#/10′)

9 Hang Power Clean (95/135#)

9 Bar Facing Burpee

9 Wall Balls (W: 14/9 M: 20#/10′)

Etc…

CROSSFIT

Strength

EMOTM 10 Minutes of:

3 Back Squat @ 76%

MetCon

30 Minute AMRAP of:

10/15 Calories Assault Bike

10 Air Squats

10/15 Calories Rower

10 Air Squats

10/15 Calories Ski Erg

10 Air Squats

10 Burpees

10 Air Squats

3 Minutes Rest

10am-12pm – Open Gym

10am – Plyometrics – Quick Feet – Coach Clare

11am – Technique & Movement – Med Ball Cleans/Box Hops/HSPU/Ring Dips – Coach Clare

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