CROSSFIT

OH Squat Technique (Breathing)

Mobility

Ankles/Foot/Shoulders

Strength

OH Squat 1RM

CROSSFIT LIFT

Squat Clean Technique

EMOTM 10 Minutes of:

-3 Cleans @ 50-60% 1RM

EMOTM 5 Minutes of:

-Push Press x2

-Split Jerk

CROSSFIT

Open Gym/Recovery

Accessory

Deltoids/Rotator Cuff

Mobility

Group Stretch

Challenge

Situp Medicine Ball Toss (10/14#)

*3 Attempts

CROSSFIT

Skill Saturday!!!

***Rope Climb***

Muscle Ups

Handstand

Strength

EMOTM 12 Minutes of:

-Max Pullups (Unbroken)

-Max Ring Dips (Unbroken)

*Alternate Minutes

CROSSFIT

Thrusters/Rowing (Pace)

MetCon

Open 15.5

Strength

Pause Back Squat 3 x 7-5-3 @ 80% 1RM

CROSSFIT

HSPU/Kipping Technique

MetCon

21-18-15-12-9-6

KB Swings (35/55#)

*100′ Sprint Between Sets

For Time

Strength

BTN Push Jerk 1-1-1-1-1

*5 HSPU Between Sets