CROSSFIT

Lift

6 Sets (Ascending Weight) of:

3-Position Snatch

MetCon

27-21-15 For Time of:

Hang Power Cleans (75/115#)

Box Hops (20/24″)

*20 Wall Balls (W: 14/9 M: 20#/10′) AFTER Each Round*

CROSSFIT

MetCon

i) EMOTM 16 Minutes of:

Min 1: 30s L-Sit Hold

Min 2: 12/14 Calorie Ski Erg

Min 3: 15 OH Squats (65/95#)

Min 4: 10 Bar Over Burpees

ii) 3 Sets of:

500m Row (Max Effort)

-2 Minute Rest-

CROSSFIT

Lift

Build To A Heavy Complex of:

Hang Power Clean + Push Press (2)

MetCon

15 Minute AMRAP of:

16 SA DB Snatch (50/70#)

12 T2B

35 Double Unders

CROSSFIT

Strength

Tempo Front Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)

MetCon

Every 4 Minutes For 12 Minutes Perform:

10 Strict Pullups

25 KB Swings (1/1.5 Pood)

25 Goblet Squats (1/1.5 Pood)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Jumps – Coach Clare

10am – Technique & Movement – Handstand/HSPU/Handstand Walk – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Push Press/Split Jerk/Power Clean/Clean & Jerk – Coach Clare

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CROSSFIT

MetCon

5 Rounds For Total Reps of:

60s Calories Assault Bike

60s Calories Row

60s Calories Ski Erg

60s Burpee Tuck Jumps

60s Thrusters (Bar)

120s Rest

Accessory

 15′ Partner Sprint Pyramid