CROSSFIT

Skill

Ladder/Quick Feet

Strength

EMOTM 8 Minutes of:

– 8 Snatch Grip Push Press

MetCon

‘Badger’ (Click to view workout)

CROSSFIT

Mobility

Deltoids/Pecs/Triceps

Hips/Hamstrings/Lumbar

MetCon

“Coe”

10 Rounds For Time of:

10 Thrusters (65/95#)

10 Ring Pushups

Gymnastic Supplemental (Optional)

30s OTB Hold

30s Hang

30s Handstand Hold

30s Forward Roll

*3 Sets Running Time

CROSSFIT

Lift

Snatch Pulls 10-10-10

Snatch Drop 5-5-5

EMOTM 6 Minutes of:

– Power Snatch

– Snatch (x2)

– OH Squat

Core Supplemental (Optional)

60s Plank

30s Side Plank (L)

30s Side Plank (R)

30s Hollow Hold

30s Superman Hold

30s Hanging L-Sit

*3 Sets Running Time

Aerobic Supplemental (Optional)

3 Rounds For Time of:

500m Run

500m Row

*Keep track of split times

CROSSFIT LIFT

OH Squat 15-12-10-8-6-5

SG Push Press 8-8-8-8-8

CROSSFIT

Skill 

Rope Climp (J-Hook/Rope Pulls)

Strength

Banded Bench Press 5-5-5-5-5

Clapping Pushups 5-5-5-5-5

MetCon

4 Rounds For Time of:

10 Pullups

15 Burpees

20 SA Snatches (35/55#)

CROSSFIT

Skill

CTB Pullups

Strength

Reverse Lunge 20-20-20

MetCon

3 Rounds For Time of:

40 KB Swings (35/55#)

20 T2B