CROSSFIT

Strength

OH Lunge Walk Steps 10 RM (3-5 Sets)

Strict Press 5-5-5

Metcon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

CROSSFIT

Hip/Shoulder Mobility

Lift/Oly

Snatch Balance 3-3-3 (Working Weight)

OH Squat 5-5-5 (From Ground/Working Weight)

Power Snatch 3-3-3 (Heavy)

Full Snatch 1-1-1-1 (Heavy)

Supplemental

5×5 Weighted Strict Pull-ups

5×5 Weighted Strict Ring Dips

CROSSFIT

Skill

Pistol Squats

Strength

Back Squat 5-5-5

Front Squat 5-5-5

MetCon

100 Thrusters (65/95#) For Time

*Every time you put down the bar, perform 10 Situps

CROSSFIT

Shoulder Mobility/Accessory Work

Lift

Split Jerk 3-3-3-1-1-1

MetCon

“Death By Handstands and Pullups”

Minute 1 – 1 HSPU/1 Pullups

Minute 2 – 2 HSPU/2 Pullups

Minute 3 – 3 HSPU/3 Pullups

 *Until failure within the minute

CASHOUT: Partner Shuttle Sprints/Weighted Plank

CROSSFIT LIFT

Front Squats 8-8-8-8

Split Jerk 1-1-1-1

Thrusters – 5-5-5-5

CROSSFIT

Strength

Bench Press 1RM

CASHOUT: 50 Pushup Rows (20/30#)

MetCon

“Rowing Helen”

3 Rounds For Time of:

500m Row

21 KB Swings (1/1.5 Pood)

12 Pull-ups