CROSSFIT

Strength

i) Push Press 3xMAX Reps in 30s @ 105/155# (3 Minutes Rest Between Sets)

ii) Back Squat 3xMAX Reps in 30s @ 185/275# (3 Minutes Rest Between Sets)

MetCon

13 Minute AMRAP of:

26 DB Hang Squat Clean Thrusters (25/35#) *Scaled = BB Hang Squat Clean Thruster (45/65#)*

2 Rope Climbs

26 V-Ups

2 Rops Climbs

CROSSFIT

Lift

Front Squat (3) + Jerk (Ascending) 5×1

MetCon

7 Rounds For Time of:

7 SDHP (75/115#)

7 CTB Pullups

CROSSFIT

Strength

OHS 10-5-3-1-10-5-3-1

MetCon

For Time:

2000m Row

200 Double Unders

20 Wt’d Burpee Box Overs (W: 25#/20″ M: 35#/24″)

2 Snatches (145/205#)

10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Sean

11am – Technique & Movement – Deadlift  – Coach Sean

12pm – Olympic Lifting – Clean Complexes (Blocks) – Coach Jeff

CROSSFIT

Strength

Block Bench Press 5-5-5-5-3-3-3-3 (Ascending)

MetCon

3 Rounds For Time of:

3 Box Hops (30/36″)

9 DB Front Squats (50/70#)

15 KB Swings (1.5/2 Pood)

21 OHS (65/95#)