CROSSFIT

Lift

Snatch

3×3 (Across)

3×2 (Across)

5×1 (Ascending)

CROSSFIT

Strength

Back Squat 5×6 @ 70%

MetCon

15-12-9 For Time of:

OH Squats (55/75#)

T2B

SDHP (55/75#)

V-Ups

Plyometrics – 9am (50 Minutes) – Coach Clare – Quick Feet/Jumps

CrossFit – 10am (60 Minutes) – Coach Clare

Olympic Lifting – 1115 (60 Minutes) – Coach Clare – 3-Position Power Clean/3-Position Power Snatch

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CROSSFIT

Gymnastics (Technique)

i) EMOTM 8 Minutes of:

Odd: 5 False Grip Ring Rows

Even: 15-30s Bottom Of Ring Dip Hold

ii) EMOTM 8 Minutes of:

30s RMU Transition Drill

MetCon

“Tabata Mashup”

Russian KB Swings (1.5/2 Pood)

Bench Press (105/155#)

HS Shoulder Taps

SA KB Suitcase Deadlifts (1.5/2 Pood – Switch Arms Each Round)

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CROSSFIT

Strength

Superset 5 Sets (Ascending Weight) of:

8 Power Row

8 SA DB Shrug (Per Side)

MetCon

6 Rounds For Time of:

200m Run

30′ OH SA DB Lunge Walk – L (35/50#)

30′ OH SA DB Lunge Walk – R (35/50#)

50 Double Unders

CROSSFIT

Strength

Push Press 8-8-6-6-4-4 (Ascending)

MetCon

For Time:

1 ↑ 10 CTB Pullups

10 ↓ 1 Deadlifts (155/225#)