CROSSFIT

Strength

Front Squat 7×3 @ 65%

MetCon

“Tabata Mashup”

Hang Power Snatch (75/115#)

GHDSU/Weighted Situps

DB/KB Deadlift (50/70#)

Ring Pushups

CASHOUT: 4x75m Sprint (60s Rest)

The day we have all been waiting for!!!! 

Reminder to everyone to try and show up a little bit earlier for class as it may run (no pun intended) a little bit longer than usual.  Be sure to bring appropriate clothing/footwear, and/or whatever else you think you may need to help you through the grind…

CROSSFIT

Strength

i) 3xMAX Bench Press @ 50%

ii) 3xMAX Strict Press @50%

(Compare to 042017)

MetCon

10km Row

OR

10km Run

Running Route (Alt Route Provided At Gym):

CROSSFIT

Strength

Back Squat 6×2 @80%

MetCon

i) For Time:

25 Pullups

50 Thrusters (35/45#)

15 CTB Pullups

50 Thrusters (35/45#)

5 Bar Muscle Ups

50 Thrusters (35/45#)

Mobility

Coaches Choice

CROSSFIT

Strength

i) Push Press 6×4 @65%

ii) Deadlift 6×4 @65%

MetCon

10 Rounds For Time of:

3 Deadlift (225/315#)

6 T2B

9 Wall Balls (W: 20/8 M: 30#/9′)

CROSSFIT

Strength

i) Back Squat 5×3 @ 75%

ii) EMOTM 5 Minutes of:

5 Seated Box Hops (24/30″)

MetCon

5 Rounds of:

5/7 Cal AB

25′ Lunge Walk

50′ Shuttle Sprint

5 Burpee Tuck Jumps

25′ Lunge Walk

50′ Shuttle Sprint

3 Minutes Rest

*SCORE = Slowest Round*

Accessory (Optional)

To be performed after EVERY session this week…

For Time:

20 Strict Pullups

60 Double Unders