CROSSFIT

Lift

Snatch Pull/Catch Mechanics

EMOTM 10 Minutes of:

2 Power Snatch @ 60% (Pull/Catch)

MetCon

4 Rounds For Time of:

12 Front Squats (65/95#)

12 SA DB Snatch (50/70#)

*25 DUs On Every Minute*

CROSSFIT

MetCon

“Crazy 8’s”

8 Rounds For Time of:

8 T2B

8 Wall Balls (W: 14/9 M: 20#/10′)

8 Clean & Jerk (95/135#)

8 Box Hops (24/30″)

8 Burpees

8 KB Swings (1.5/2 Pood)

8 HSPU

8 Cal Assault Bike

CROSSFIT

Strength

3 Sets of:

30s MAX Reps Back Squat Jumps (75/115#)

3 Minutes Rest

MetCon

“Heavy Jackie”

For Time:

1000m Row

50 Thrusters (65/95#)

30 CTB Pullups

CROSSFIT

Lift

On Every 2nd Minute For 20 Minutes of:

Power Snatch + Hang Snatch + OHS

MetCon

8 Minute AMRAP of:

2 HSPU

4 Situps

4 HSPU

8 Situps

6 HSPU

12 Situps

8 HSPU

16 Situps

Etc…

*Increase HSPU 2 Reps Each Round*

*Increase Situps 4 Reps Each Round*

CROSSFIT

Strength

3 Sets of:

30s MAX Reps Bench Press (95/135#)

3 Minutes Rest

MetCon

21-15-9 For Time of:

KB Swings (1/1.5 Pood)

DB Step Ups (W: 30/20 M: 50#/24″)

Accessory

 Shuttle Sprints – Coaches Choice