CROSSFIT

Accessory

Hips/Hamstrings/Wrists

Strength

Seated Back Squat 3×5 (Heavy)

Pause Back Squat (10s) 5×1 @45%

Lift

Split Jerk 8×1 (Ascending)

MetCon

21-15-9 For Time of:

Burpees

T2B

CROSSFIT

Strength

Deadlift 8×3 @ 60%

Negative Pull-ups 10×1 (10s Descent)

MetCon

4 Rounds For Total Reps of:

1 Minute Wall Balls (W: 14/9 M: 20#/10′)

1 Minute Calories Row/AB

1 Minute SA Snatches (30/50#)

1 Minute Box Overs (20/24″)

1 Minute Rest

Be sure to wear appropriate clothing (Pants/Long Socks) today as we will be doing Rope Climbs!!!

CROSSFIT

Mobility

Quads/Hips

Strength

Back Squat 4×10 @ 55%

Bench Press 3×12 (Increasing)

MetCon

3 Rounds For Time of:

200m Run w/ Barbell (35/45#)

35 Thrusters (35/45#)

3 Rope Climbs

CROSSFIT 

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Back Squat 4×3 @ 75%

Ring Dips 5×8

Wt’d Bench Dips 3×5

MetCon

“Tabata Mashup”

Assault Bike

Med Ball Slams (14/20#)

SDHP (65/95#)

40′ Shuttle Sprints