CROSSFIT

Lift

EMOTM 10 Minutes of:

-Power Snatch + OHS (2) + 1 Snatch Balance

Skill/Strength

15 Negative (~10s) Pullups/Ring Dips

MetCon

13 Minute AMRAP of:

16 Wall Balls (W:14/9 M: 20#/10′)

16 Deadlifts (95/135#)

16 HR Pushups

Strength program starts today!!!

CROSSFIT

Strength

Back Squat 6×4 @ 80%

*3 Box Hops After Each Set*

Strict Press 3×3

MetCon

For Time:

21-15-9 of:

KB Thrusters (25/35#)

T2B

Immediately Followed By:

21-15-9 of:

KB Deadlifts (25/35#)

Burpees

CROSSFIT

Strength

100 Bench Press For Time (75/115#)

MetCon 

Plyometrics – 30 Minutes

CROSSFIT

Strength

EMOTM 15:

Minute 1 – 3 Deficit HSPU

Minute 2 – 6 Ring Dips

Minute 3 – 9 Pushups

*5 Sets*

Lift

3 Position Snatch 5×1 (Increasing)

Snatch + Snatch Balance + OH Squat 5×1 (Increasing)

CROSSFIT

Strength

Seated Back Squat 5×5

“Bring Sally Up” – Back Squats (95/135#)

MetCon

8 Minute AMRAP of:

3 Squat Snatches (105/155#)

20 DUs

Immediately Followed By:

3 Minute AMRAP of:

5 T2B

1 Burpee

7 T2B

2 Burpees

9 T2B

3 Burpees

11 T2B

4 Burpees

13 T2b

5 Burpees