CROSSFIT

Lift

3-Postion Power Snatch 1-1-1-1-1-1

Strength

75 Bench Press (95/135#)

MetCon

21-18-15-12-9-6 For Time of:

SDHP (65/95#)

Tuck Jumps

CASHOUT: 250m Row Sprint

CROSSFIT

MetCon

A) For Time:

25 Med Ball Slams

35 Wall Balls

50/Side Med Ball Russian Twist

35 Wall Balls

25 Med Ball Slams

(W: 14/9  M: 20#/10′)

B) 6 Rounds For Time of:

5 Burpee To Target (8/12″)

15 Jump & Touch (8/12″)

25 Pushups

CROSSFIT

Strength

Push Press 5-5-5-5-5 (Increasing Weight)

EMOTM 10:

-Push Press (2) + Split Jerk

MetCon

CrossFit Games Open 16.3 (Click to view)

CROSSFIT

Plyometrics

Accessory

Pause Front Squats 8×1 (10s Pause)

Deficit RDL 3×8

MetCon

5 Rounds NOT For Time of:

150m Row

36′ Sprint

10 KB Swings (25/35#)

72′ Sprint

5/Arm SA KB Thrusters (25/35#)

108′ Sprint

Rest 2 Minutes

*Score = Slowest Round

CROSSFIT

Push Jerk Technique

Lift

Push Jerk 5-5-3-3-1-1-1-1-1

MetCon

“Mini Cindy”

10 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats