CROSSFIT
Lift
Snatch Balance 5-4-3-2-1
EMOTM 5 Minutes:
-Hang Snatch
-Full Snatch
MetCon
50 KB Swings (1/1.5 Pood)
40 Pull Ups
30 T2B
20 Burpees
30 T2B
40 Pullups
50 KB Swings (1/1.5 Pood)
CROSSFIT LIFT
“CrossFit Total”
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM
*Score is sum of all weights
CROSSFIT
Strength
Bear Complex 1-1-1-1
-Power Clean
-5 Front Squats
-Split Jerk
-10 Back Squats
-Split Jerk
MetCon
5 Rounds For Time of:
10 Burpee Deadlifts (50/70#)
200′ Farmer Carry (50/70#)
10 Chinups
CROSSFIT
Strength
DB Bear Complex
-5 Deadlift
-5 Hang Power Cleans
5 Push Press
5 Front Squats
*5 Sets
MetCon
Complete 3 Rounds For Time of:
200m Row
40 Pullups
200m Row
40 Pushups
200m Row
40 Situps
200m Row
40 Air Squats
CROSSFIT
Strength
1-1/4 Front Squat 6-6-6
Single Leg Box Hop 1RM (Each Leg)
MetCon
21-18-15-12-9-6-3 For Time of:
Thrusters (65/95#)
Bar Facing Burpees
CROSSFIT
Lift
Hang Power Clean (Speed) 8-8-8
Hang Power Clean (Strength) 2-2-2
MetCon
20-30-20 For Time of:
Wall Balls (W:14/9 M: 20#/10′)
T2B
