CROSSFIT

Strength

Back Squat 4-4-4

Front Squats 6-6-6

Lift

Snatch Technique

High Hang Full Snatch 5×5

Hang Full Snatch 5×5

Full Snatch 5×5

MetCon (Baseline)

1000m Row

CROSSFIT

Strength

Deadlift 10-8-6-4-2

Split Jerk 1-1-1

MetCon

3 Rounds For Time of:

50 KB Swings (35/55#)

50 Pistol Squats

CROSSFIT

Skill

Kipping (T2B)

Strength

Back Squat 6-6-6

Front Squat 4-4-4

Metcon

7 Rounds For Time of:

7 T2B

7 box Hops (24/30″)

CROSSFIT LIFT

Back Squat 6-6-6

DB Press 5-5-5-5-5

Front Squat 4-4-4

Bent Over Rows 5-5-5-5-5

CROSSFIT

Strength

OH Walking Lunge 10 RM

*2-4 Sets

CASHOUT: 50 Weighted OH Situps

MetCon

“Fight Gone Bad”

Wall Ball (W: 14/9 M: 20#/10′)
SDHP (55/75#)
Box Jump (16/20″)
Push Press (55/75#)
Row (For Calories)
Rest 1 Minute

*3 Rounds For Total Reps

CROSSFIT

Strength

RDL 5-5-5

Straight Leg Deadlift 8-8-8

MetCon

10-20-30-20-10 For Time of:

Burpees

Double Unders

Supplementary

3 x Max Over The Bar Hold

3 x Max Handstand Hold