CROSSFIT

Strength

i) Back Squat 5 @ 70%, 5 @ 75%, 5 @ 80%

ii) Max Height Box Hop

MetCon

5 Rounds For Time of:

8 CTB Pullups

8 Snatches (75/115#)

8 Bar Facing Burpees

10am – Plyometrics – Coach Jeff

11am – Technique & Movement – HSPU/MUs – Coach Jeff

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

***Reminder to everyone that Yoga will be at 930am this Sunday***

CROSSFIT

Strength

i) Back Squat 5×5 @ 70%

ii) Bulgarian Split Squat 3×6/Leg (WW)

MetCon

EMOTM 16 Minutes of:

Minute 1: 10 Pistol Squats

Minute 2: 2 Rope Climbs

Minute 3: 2 Muscle Ups

Minute 4: 25′ HSW

-Repeat 4 Times-

CROSSFIT

Strength

Strict Press 3×5, 3×3, 3×1 (Increasing)

Push Press 4×10 (WW)

Bench Dips 4×10

MetCon

21-15-9 For Time of:

Rowing (Calories)

Assault Bike (Calories)

KB Swings (1/1.5 Pood)

CROSSFIT

Accessory

3 Sets of:

5 x [Good Morning + 3s Hold] (55/75#)

10 Weighted Bridge (65/95#)

15 Bent Over Row (75/115#)

Strength

Single Leg RDL 5×4/Leg (Ascending)

MetCon

9 Minute AMRAP of:

3 Snatch (65/95#)

6 Pullups

9 Push Press (65/95#)