CROSSFIT

Gymnastics (Skill)

i) Ring MU Technique

ii) HSPU Technique

MetCon

“Tabata Mashup”

Assault Bike

KB Swing (1/1.5 Pood)

Shuttle Sprints

Suicide Pushups

Be sure to wear appropriate clothing tomorrow (pants/socks/gloves) as we will be going over Rope Climbs!

CROSSFIT

Strength

Push Press 5×5 (Ascending)

Skill

15 Rope Pulls/10 Rope Climbs/5 Legless Rope Climbs

MetCon

2 Rounds For Time of:

30 OH Squats (65/95#)

15 T2B

30 Wall Balls (W: 14/9 M: 20/10)

15 T2B

CROSSFIT

Strength

Front Squat 6×3 @ 70 %

Lift

Snatch Pulls 3×3 @ 90 %

Snatch Balance 3×3 @ 80%

Snatch 5×1 (Increasing)

Accessory (Core)

2 Rounds NOT For Time of:

30 Weighted Situps

30/side Med Ball Russian Twists (14/20#)

60s Plank

CROSSFIT

Strength

Deadlift 3×10 (Across)

Good Mornings 2×6 (Across)

MetCon

21-15-9 For Time of:

HSPU

Hang Power Cleans (105/155#)

10am – Plyometrics – Quick Feet – Coach Sean

11am – Technique & Movement – Bench Press/Pushups – Coach Sean

12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Meg