CROSSFIT

Lift

Every 2nd Minute For 12 Minutes of:

Snatch Grip Deadlift + Hang Snatch (3) @ 70%

MetCon

10-8-6-4-2 For Time Of:

SA DB Snatch (35/50#)

Burpees

*25 DUs After Each Round*

10am-12pm – Open Gym

10am – Plyometrics – Sprints – Coach Sean

11am – Technique & Movement – Pushups/Bench Press – Coach Sean

12pm – Olympic Lifting – Snatch/Back Squat/Accessory – Coach Jeff

CROSSFIT

Lift

Snatch Pull + Hang Snatch + OHS (2) 6×1

MetCon

4 Rounds For Time of:

30 Air Squats

50 Double Unders

30 KB Swings  (1/1.5 Pood)

CROSSFIT

“Monster Mash Thursdays”

0:00 – 25:00

2 Rounds For Time of:

30 Deadlifts (135/185#)

20 Bar Over Burpee

10 Bar Muscle Ups

-Rest With Remaining Time-

25:00-50:00

3 Rounds For Time of:

400m Run

20 T2B

10 Front Squats (135/185#)

CROSSFIT

MetCon

i)  EMOTM 18 Minutes of:

Min 1: 12 Pullups

Min 2: 10 Box Overs (20/24″)

Min 3: 8/10 Cal Assault Bike

ii) 4 Rounds of:

3 Minute AMRAP of:

500m Row

With Remaining Time – Max Reps Clean & Jerk (105/155#)

2 Minute Rest