CROSSFIT
Strength
Front Squat 5RM
Lift
Snatch Technique (Power Position)
EMOTM 15 Minutes:
Min 1: Power Snatch (4)
Min 2: Power Snatch + SG Push Jerk (4)
Min 3: Snatch Pull (2) + Power Snatch (2)
*Repeat 5 Times*
Accessory (Core)
i) 3 Sets of:
60s MAX Anchored Situps
90s Rest
ii) 4 Sets of:
20s Hollow Rocks
20s Reverse Hypers
20s Russian Twist
20s Rest
Our Photo Galleries have been updated!!!
Lululemon Men’s Invitational (Click to view)
CROSSFIT
Strength
i) Deadlift 3×12 (Increasing)
ii) Split Squat 3×3/Leg @ 105/155#
MetCon
i) 15-12-9 For Time of:
Power Cleans (155/105#)
Box Hops (24/30″)
*10 Cal AB AFTER Each Round*
Don’t forget to make your way down to Undefeated CrossFit (14-1100 Waverley Street) to cheer on Hugo, Clarence and Devon tomorrow as they are competing in the Lululemon Men’s Invitational!!! Good luck guys!!!
10am – Plyometrics – Quick Feet – Coach Meg
11am – Technique & Movement – Open Prep – Coach Meg
12pm – Olympic Lifting – CANCELLED
CROSSFIT
Strength
i) Back Squat 2×2 @ 90%
ii) Pause Back Squat (3s) 4×1 @ 80%
MetCon
In Teams Of 2 Complete:
21 Minute AMRAP of:
0:00-7:00
16 Lunge Walk Steps
6 Burpees
7:00-14:00
2 Deadlifts (225/315#)
4 HSPU
6 Weighted DB Box Overs (30/50#)
14:00-21:00
100 Wall Balls (W:14/9 M:20#/10′)
MAX DB Burpee Deadlifts (30/50#)
CROSSFIT
Strength
i) OH Lunge Walk 3×10 Steps (Increasing)
ii) Back Rack Rev Lunge 3×3/Leg (Increasing)
iii) EMOTM 6 Minutes of:
10 Push Jerk (Tempo/Pace) @ 75/115#
MetCon
21-15-9 For Time of:
KB Swings (1.5/2 Pood)
Goblet Squats (1.5/2 Pood)
HSPU
