CROSSFIT

Strength

Back Squat 5×5 @ 60 %

MetCon

12 Minute AMRAP of:

3 Deadlifts (185#/275#)

5 K2E

7 Burpee Box Hops (20/24″)

Mobility

Coaches Choice

CROSSFIT

Strength

i) Push Press 5×5 @ 55%

ii) Deadlift 5×5 @ 55 %

MetCon

For Time:

2 Rounds of:

30 Calorie Row

20 Hang Power Clean (95/135#)

10 Strict HSPU

Immediately Followed By:

2 Rounds Of:

15/20 Cal Assault Bike

15 Squat Clean Thrusters (75/115#)

10 Strict Ring Dips

Immediately Followed By:

50 Pushups

Strength Program starts today!!!

CROSSFIT

Strength

Back Squat 5×5 @ 60%

MetCon

50 OH Squats (55/75#)

40 Pullups

30 Power Snatches (55/75#)

20 Bar Muscle Ups

400m Run w/KB (1/1.5 Pood)

Accessory (Optional)

To be performed after EVERY session this week…

For Time:

10 Strict Pullups

50 Double Unders

10am – Plyometrics – Jumps – Coach Meg

11am – Technique & Movement – Pushups/Ring Rows/Pullups – Coach Meg

12pm – Olympic Lifting – Max Out Snatch/C&J Complexes – Coach Jeff

CROSSFIT

Strength

Bench Press 5RM

MetCon

EMOTM 20 Minutes of:

Minute 1: 6 Burpees + 4 Box Hops (20/24″) + 2 Med Slams (20/30#)

Minute 2: 12/15 Cal Row

Minute 3: 6 Thrusters (35/45#) + 4 CTB Pullups + 2 SA Snatches (50/70#)

Minute 4: 8/10 Cal AB

*Repeat 5 Times*