CROSSFIT

Strength

A.  EMOTM 10 Minutes:

5 Push Press (75/115#)

1 Strict HSPU

B.  EMOTM 6 Minutes:

5 BTN Push Press (95/135#)

MetCon

“Elizabeth”

21-15-9 For Time of:

Cleans (95/135#)

Ring Dips

CROSSFIT

Mobility

Feet/Ankles

Lift

Pause Snatch Complex 2-2-2-2-2

Block Snatch 3-3-3-3-3

High Hang Snatch 3-3-3-3-3

CROSSFIT LIFT

Back Squat 3RM

Pause Front Squat 5-5-5

Broad Jump 1RM

CROSSFIT

Strength

Back Squat  3RM

Pause Front Squat 5-5-5

Broad Jump 1RM (3 Attempts)

MetCon

21-15-9 For Time of:

SA Snatches (50/70#)

Row For Calories

CROSSFIT

Mobility

Full Body

MetCon

“The Exchange”

In Partners Complete For Time:

100 Goblet Squats (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

100 KB Swings (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

100 KB Snatches (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

100 KB SDHP (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

CROSSFIT

Mobility

Shoulders/Traps/Triceps

Hips/Ankles

Skill

Muscle Up Progressions

Strength

Front Squat 20RM

MetCon

8 Minute AMRAP of:

3 Thrusters (65/95#)

3 Pullups

6 Thrusters (65/95#)

6 Pullups

9 Thrusters (65/95#)

9 Pullups

*Increase each movements by 3 reps each round