CROSSFIT

Accessory (Warm-Up)

Rotator Cuff/HS Hold

Gymnastics

For Time:

UB HSPU 18-15-12-9-6-3

MetCon

14 Minute AMRAP of:

10 OHS (75/115#)

2 LL Rope Climb

10 OHS (105/155#)

4 LL Rope Climb

10 OHS (125/185#)

6 LL Rope Climb

10 OHS (155/225#)

8 LL Rope Climbs

10 OHS (185#/255#)

10 LL Rope Climbs

CROSSFIT

Lift

i) EMOTM 10 Minutes of:

Odd: Clean Pull + Power Clean + Push Jerk

Even: Clean + Front Squat + Push Press

ii) Clean & Jerk 4×1 @ 90%

MetCon

500m Row For Time

500m Row WORLD RECORD!!!

CROSSFIT

Strength

Front Squat 3×2 @ 85%

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Cleans (65/95#)

S2OH (65/95#)

Front Rack Lunges (65/95#)

10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Clare

11am – Technique & Movement – Pullups/T2B – Coach Clare

12pm – Olympic Lifting – Clean & Jerk Complexes – Coach Clare

CROSSFIT

Skill 

EMOTM 8 Minutes

Odd: 2 LL Rope Climbs

Even: 15 GHD Situps

MetCon

3 Rounds For Time of:

800m Run

24 Thrusters (65/95#)

24 KB Swings (1/1.5 Pood)