CROSSFIT

Open 15.3 Mechanics/Technique/Tactics

MetCon

Open 15.3 (Click to view)

Strength

Back Squat 5-4-3-2-1

CASHOUT: 1000m Row

CROSSFIT

Split Jerk Technique (Split)

MetCon

“Danny”

20 Minute AMRAP of:

30 Box Hops (20/24″)

20 Push Press (75/115#)

30 Pullups

Lift

Split Jerk 3-3-3-1-1-1

CROSSFIT

Mobility

Feet/Lower Leg/Hip/Groin

Skill

Front Rack/Neutral Squat Position

Strength

Front Squat 1RM

CROSSFIT

Accessory

Deltoids/Rotator Cuff

MetCon

15 Minute AMRAP of:

15 Box Hops (24/30″)

12 Push Jerk (75/115#)

9 Wall Balls (W:14/9 M: 20#/10′)

Lift

Snatch Balance 1RM

EMOTM 5 Minutes of:

-Hang Snatch Pull

-Snatch Pull

CROSSFIT LIFT

Back Squat 1RM

Front Squat 1RM

Deadlift 1RM

*Remaining lifts of last weeks testing

CROSSFIT

MetCon

10-1 For Time of:

Burpees

KB Swings (35/55#)

Broad Jumps (4/6′)

Strength

OH Squat 6-6-6-6-6

CASHOUT: 500m Row Sprint