CROSSFIT

Mobility

Ankles/Hips/Lats/Forearms

Skill

Pull-up Progressions

Pistol Squat Progressioms

MetCon

10 Rounds For Time of:

10 Muscle Snatches (55/75#)

10 Med Ball Cleans (14/20#)

CROSSFIT

MetCon

A. 3 Minute AMRAP of:

1 Burpee

1 Thruster (55/75#)

2 Burpees

2 Thrusters (55/75#)

Etc…

-Rest 2 Minutes Between Sets

**3 Sets**

B. 8 Rounds For Time of:

7 Pullups

7 Pushups

-Immediately after perform 50 SDHP (55/75#)

-Time will stop after the SDHP

CROSSFIT

Power Snatch Technique

Lift

EMOTM 12 Minutes of:

Power Snatch (2) + Snatch Balance

MetCon

10-8-6-4-2 For Time of:

Box Hops (20/24″)

HSPU

SA DB Snatches (30/50#)

CROSSFIT

Strength

Deadlift 5xAMRAP

MetCon

5 Rounds For Time of:

20 Pushups

15 KB Single Arm Bent Over Rows (Per Side)

CROSSFIT

Strength

Pull Ups 5xMAX

Negative Pullups/Ring Rows 5×2

MetCon

7 Rounds For Time of:

10 Front Squats (75/115#)

7 Push Jerk (75/115#)

CROSSFIT LIFT

Front Squat Technique

EMOTM 12 Minutes of:

3 Front Squats

Split Jerk Technique

EMOTM 12 Minutes of:

3 Split Jerk