CROSSFIT
Accessory
Weighted Crossover Step Ups 3×8/Leg
Reverse Hypers 3×12
Negative Hamstring Curls 3×5/Leg
Strength
Tempo Back Squats 3×8 (Ascending)
MetCon
i) Drop Ladder 10-1 For Time of:
Deadlifts (95/135#)
Lateral Bar Hops
ii) Increasing Ladder 1-10 For Time of:
Hang Power Clean (95/135#)
HR Pushups
CROSSFIT
Lift
Snatch Technique – Pull/Catch
i) Snatch Deadlift 4×3
ii) Snatch Pull 4×2
iii) OH Squat 3×3
iv) Snatch Balance 3×2
v) EMOTM 12 Minutes of:
3-Position Snatch Wave
Strength
Strict Press 4×5, 3×2, 2×1 (Ascending)
Skill
15 Minutes Practice of:
Wall Walk
Cartwheel
Somersault
Handstand
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CROSSFIT
Mobility
Front Rack
Strength
Front Squat 4×10 (Ascending)
MetCon
“Jackie”
1000m Row
50 Thrusters (35/45#)
30 Pullups
Accessory (Core)
30 GHDSU
30 Weighted Situps
30 Windshield Wipers
CROSSFIT
MetCon (Barbell Conditioning)
A. 100 Back Squats (95/135#) For Time
B. 50 Push Press (75/115#) For Time
C. 25 Hang Power Snatch (55/75#) For Time
*Every Dropped Bar = 3 Burpees*
D. Gymnastics WOD: 30 T2B For Time
Mobility
Group Stretch
