CROSSFIT

Strength

Front Squat 6×3 @ 65%

MetCon

In Teams Of 2 Complete For Time (30 Minute Time Cap) of:

2000m Row/Deadlift Hold (125/185#)

50 Burpee Over Partner

50 S2OH (75/115#)/HS Hold

50 T2B/Static Ring Hang

50 OH Squats (75/115#)/Wall Sit

Mobility

i) Partner PNF Hamstring Stretch

ii) Couch Stretch 2x60s/Leg

CROSSFIT

Strength

i) 3xMAX Bench Press @ 55%

ii) 3xMAX Strict Press @ 55%

(Compare to 051117)

Odd Objects

4 Rounds For MAX Reps of:

30s Axl Bar/Fat Grip Cleans (95/135#)

30s Rest

30s Reverse Sled Drag

30s Rest

30s DB Carry (70/100#)

30s Rest

30s Sledge Hammer Strikes

30s Rest

CROSSFIT

Strength

Back Squat 5×3 @ 75%

MetCon

For Time:

200m Run

40 Hang Squat Clean (65/95#)

200m Run

40 CTB Pullups

200m Run

Accessory

3 Sets of:

5 Seated “Bottoms Up” KB Press  (Ascending)

5/Side Single Leg Weighted Bridge (45/65#)

5/Side Rotator Cuff External Rotation (Heavy)

5/Side SL Bent Over DB Row (35/50#)

CROSSFIT

Strength

i) Push Press 7×3 @ 80%

ii) Deadlift 7×3 @ 80%

MetCon

7 Minute AMRAP of:

5 DB Cleans (50/70#)

25 Double Unders

CROSSFIT

Strength

Back Squat 5×5 @ 70%

MetCon

7 Rounds For Time of:

7 Ring Dips

7 Box Hops (20/24#)

7 Wall Balls (W: 14/9 M: 20#/10′)

Accessory (Optional)

To be performed after EVERY session this week…

For Time:

15 Strict HSPU

75 Double Unders