CROSSFIT

Snatch Technique

Lift

Snatch Pulls

2 @ 80%

2 @ 90%

2 @ 105%

Squat Snatch 3-3-3-1-1-1

MetCon

“Tabata Mashup”

Rowing

KB Swings (1.5/2 Pood)

Wall Balls (W: 14/9 M: 20#/10′)

Hang Power Cleans (95/135#)

*Score = Total Reps

CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

In Teams of 4 complete:

1.  Establish 2RM Bench Press (12 Minute Cap)

-Score is total weight

2.  “Cindy” (10 Minute AMRAP)

-2 athletes work, 2 athletes perform burpees

-Score is total burpees

3.  “Helen” (20 Minute Cap)

-400m run is to be done as a group holding 2 Barbells

-Must move on to each different movement as a group

-For time, when the last athlete finishes the final set of pullups

CROSSFIT

Strength

SG Push Press 5-5-5-3-3-3-3-3

Straight Leg Deadlift 10-10-10

Gymnastics

EMOTM 16 Minutes of:

-3 Muscle Ups

-5 Deficit HSPU

CASHOUT: Partner Sprints

CROSSFIT

Lift

Squat Clean 4-4-2-2-3-3-1-1

Mid Thigh Block Clean Pulls 4-4-4-4

MetCon

3 Rounds For Time of:

20 Deadlifts (125/185#)

30 Situps

40′ OH Lunge Walk (25/45#)