CROSSFIT
Strength
i) Thruster 3×3 (Ascending)
ii) Seated Barbell Strict Press 10-8-6-4-2
MetCon
“Fight Gone Worse”
3 Rounds For TOTAL REPS of:
60s Assault Bike
60s Power Cleans (65/95#)
60s Jump & Touch (8/12″) – See Video Below
60s Power Snatch (65/95#)
60s DB Burpee Deadlifts (35/50#)
60s Rest
Be sure to wear appropriate clothing (Pants/Socks/Gloves) as we will be going over Rope Climbs!!!
CROSSFIT
Accessory
Coaches Choice (10 Minutes)
Skill
Rope Climb
MetCon
“Filthy Fifty”
For Time:
50 Box Hops (20/24″)
50 Jumping Pullups
50 KB Swings (25/35#)
50 Steps Walking Lunge
50 K2E
50 Push Press (35/45#)
50 Back Extensions
50 Wall Balls (W: 14/9 M: 20#/10′)
50 Burpees
50 Double Unders
Mobility
Group Stretch
CROSSFIT
Strength
i) Pause Back Squat (10s) 6×2 (Increasing)
ii) Ring Dip Holds [10s Hold (Bottom Position) + MAX Ring Dips] x3
MetCon
14 Minute AMRAP of:
25 Wall Balls (W:14/9 M: 20#/10′)
20 CTB Pullups
15 Cal Row/AB
10 Barbell Turkish Get-Ups (35/45#)
CROSSFIT
Strength
i) Block Bench Press 3×5, 5×3, 3×1
ii) Deadlift [20s Hold + 5 Deadlifts] x 3 @ 175/275#
MetCon
0-2:00
AMRAP:
5 T2B
5 Hang Power Snatches (65/95#)
2:00-3:00
MAX DUs
3:00-6:00
AMRAP:
5 T2B
5 Hang Power Snatches (75/115#)
6:00-7:00
MAX DUs
7:00-11:00
AMRAP:
5 T2B
5 Hang Power Snatches (95/135#)
11:00-12:00
MAX DUs
12:00-17:00
5 Minutes To Establish MAX Weight of:
Power Snatch + SG Push Press + OHS
10am – Plyometrics – Quick Feet – Coach Hugo
11am – Technique & Movement – Open Prep – Coach Hugo
12pm – Olympic Lifting – Clean & Jerk/Snatch – Coach Jeff
