CROSSFIT

Lift

Split Jerk

2-2-2-2-2

Olympic Lifting

Power Shrugs 5-5-5

Clean Pulls 3-3-3

Clean Complex

Squat Clean

Position 2 Squat Clean

Position 3 Squat Clean

*5 Sets

***Squat cycle starts today and will be every Tuesday/Thursday until the end of the year, so be sure to show up on those days if you want to get better at squatting!  Come down to class today or Thursday for a more in depth description on what we’re doing this month***

CROSSFIT

Mobility

Hips/Quads/Glutes (Roller/Ball)

Strength

Back Squat 3×8

Front Squat 3×6

MetCon

5 Rounds For Time of:

50 Double Unders

10 Power Snatches (65/95#)

CROSSFIT LIFT

EMOTM 10 Minutes:

-5 Bench Press (Heay)

CASHOUT: 50 Deficit Pushups

Back Squat 3×8

CROSSFIT

Lift

Push Jerk 5-5-5-5-5 (Increasing Weight)

Strength

EMOTM 6 Minutes of:

5-10 HSPU

MetCon

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

*20 Minute Time Cap

CROSSFIT

Strength

Front Squat 6-6-6-6-6

*Max Hang L-Sit After Each Set

MetCon

15 Minute AMRAP of:

5 Plate Burpees (25/45)

10 Pistol Squats

5 Wall Walks

10 T2B

CROSSFIT

Lift

Snatch Pulls 3-3-3 (WW)

OH Squat 5-5-5 (WW)

Snatch Balance 3-3-3 (WW)

Full Snatch 1 RM

MetCon

3 Rounds For Time of:

1000m Row

3 Minutes Rest