CROSSFIT

Skill

False Grip

Muscle Up Drills (Banded/Jumping)

Lift

Snatch High Pulls 2×6

Muscle Snatch 2×4

EMOTM 8 Minutes of:

Snatch + High Hang Snatch + OH Squat (3s Hold)

Strength

Seated SG Press 6×5

DB Shoulder Press 3×8

Be sure to wear appropriate clothing (High Socks/Gloves/Pants) tomorrow as we will be doing Rope Climbs!!!

CROSSFIT

Strength

[10s Pause Front Squat + 5 Front Squats] x7 (Ascending)

MetCon

For Time:

30 Cal Assault Bike

30 S2OH (65/95#)

3 Rope Climbs

30 Calorie Row

30 S2OH (65/95#)

3 Rope Climbs

Accessory (Core)

3 Sets of:

25 Banded Good Mornings

40′ Zombie Walk (20’/Arm)

Plyometrics – 10 am – Circuit/Agility Ladder Drills – Coach Jeff

Technique & Movement – 11am – Handstands/Muscle Ups – Coach Jeff

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

CROSSFIT

MetCon

Barbell Conditioning

i) TnG [Power Clean + Push Jerk] 10-8-6-4-2 (Ascending)

ii) 4 Rounds For Time of:

5 Deadlifts

5 Hang Squat Clean

5 Thrusters

(W: 95# M: 135#)

CROSSFIT

Gymnastics

3 Rounds For Quality of:

5 Bridge Ups (Click to view)

10 Ring Pushups

15 V-Outs (Click to view)

MAX Hanging L-Sit

Max Handstand (Wall)

MetCon

3 Rounds For Max Reps of:

60s Burpee Box Overs (20/24″)

60s Med Ball Slams (14/20#)

60s S2OH (45/65#)

60s Pistol Squats

60s Plank

60s Rest