CROSSFIT

Strength

Deadlift 1RM

Lift

EMOTM 6 Minutes of:

-5 SG Push Jerk

CASHOUT: 5x60s Weighted Plank

Mobility (Group)

Delts/Rot Cuff

CROSSFIT

Strength

EMOTM 12 Minutes of:

Minute 1 – 5 Strict/L-Sit Chin Ups

Minute 2 – 10 Ring Rows

Minute 3 – 15 Bent Over Rows

*4 Sets*

MetCon

“Fight Gone Bad”

3 Rounds For Total Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s SDHP (55/75#)

60s Box Hops (16/20″)

60s Push Press (55/75#)

60s Row (Cal)

60s Rest

Reminder to everyone we will be starting a 6 week strength cycle this week.   Be sure to check out the Program Calendar at the gym for more details.

CROSSFIT

Strength

Back Squat 1RM

MetCon

“Grace”

For Time:

30 Clean and Jerk (95/135#)

CROSSFIT

MetCon

A. EMOTM 12 Minutes of:

Minute 1: 40 Double Unders

Minute 2: 9 Med Ball Cleans (14/20#)

Minute 3: 7 Burpees

*Repeat For 4 Sets*

Immediately Followed By:

3 Minute AMRAP:

Wall Balls (W: 14/9 M: 20#/10′)

B. 10 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

Immediately Followed By:

Max Plank (Elbows)

CROSSFIT

Mobility

Full Body Static Stretching/Partner PNF Stretching (30 Minutes)

MetCon

14 Minute AMRAP of:

4 Bar Muscle Ups

8 Deadlifts (185/275#)

12 Pistol Squats