CROSSFIT

Accessory/Strength

Straight Leg Deadlift 8-8-8-8-8

MetCon

30-20-10 For Time of:

OH Squats (65/95#)

Bar Facing Burpees

*Between EACH MOVEMENT Perform 3 Muscle Ups

CROSSFIT

Lift

Clean & Jerk

3 @ 60%

3 @ 70%

2 @ 75%

3×1 @ 90%

Skill

EMOTM 6:

-10 Pistols

MetCon

27-21-15-9 For Time of:

SDHP (65/95#)

Pullups

CROSSFIT

Skill

EMOTM 8:

-1 Rope Climb + 5 Deficit HSPU (4″ Deficit)

Strength

Double KB Push Press 10-10-10-10

DB Strict Press 5-5-5-5

MetCon

10 Minute AMRAP of:

5 Deadlifts (75/115#)

7 S2OH (75/115#)

9 T2B

CROSSFIT LIFT

Front Squat Technique

Front Squat 3-3-3-3-3-3-3-3

Split Jerk Technique

Split Jerk 2-2-2-2-1-1-1-1

CASHOUT: Crossover Symmetry/Rot Cuff

CROSSFIT

Strength

OH Squat 5RM

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (35/45#)

30 Pullups

CROSSFIT

MetCon

Plyometrics – 45 Minutes