CROSSFIT
Mobility
Quads/Hips/Hamstrings/Shoulders
Skill
Handstand/Handstand Walk
Metcon
“Death By Front Squat”
1st Minute – 1 Front Squat (95/135#)
2nd Minute – 2 Front Squats
3rd Minute – 3 Front Squats
4th Minute – 5 Front Squats
*Until failure
CASHOUT: 50′ Shuttle Sprints/Handstand Hold (Partners)
CROSSFIT
Strength
Split Jerk/BTN Split Jerk 2-2-2-2-2
Clean Pulls 1-1-1-1-1
Clean Complex x 3
High Hang Power Clean
Hang Power Clean
Power Clean
High Hang Squat Clean
Hang Squat Clean
Squat Clean
MetCon
For Time:
100 Box Hops (20/24″)
100 Tuck Jumps
100 Double Unders
CROSSFIT
Strength
Pause Back Squat 10×3 @ 65-75% 1RM
*5 Second Pause
MetCon
15 Minute AMRAP of:
15 Push Press (75/115#)
15 Wall Balls (W: 14/10 M: 20#/10′)
15 CTB Pullups
CROSSFIT
Mobility
Hips/Shoulders/Ankles
Accessory
Shoulders/Rotator Cuff Series
Strength
OH Squat 5-5-5-5-5
Lift
Snatch Pull (@ 100% 1RM) 1-1-1-1-1
Snatch Complex x 5
High Hang Snatch
Hang Snatch
Snatch
Snatch Balance
OH Squat
CROSSFIT LIFT
Box Hop 1RM
Deadlift 1RM
CROSSFIT
Strength
Bench Press 5-5-5-3-3-3
*5 Weighted/Banded Pushups After Each Set
MetCon
21-15-9 For Time of:
OH Squats (95/135#)
T2B
