CROSSFIT

Gymnastics

Superset 6 Sets of:

5 Strict Pullups

7 Deficit Pushups

MetCon

15 Minute AMRAP of:

7 SA DB OH Squat – L (35/50#)

7 SA DB OH Squat – R (35/50#)

14 Box Hops (20/24″)

14 Calorie Row

CROSSFIT

Lift

EMOTM 12 Minutes (Ascending Weight) of:

Min 1-4: 4 Strict Press

Min 5-8: 3 Push Press

Min 9-12: 2 Split Jerk

MetCon

5 Rounds For Time of:

12 Cleans (95/135#)

9 S2OH (95/135#)

6 T2B

CROSSFIT

Strength

Back Squat 1RM

MetCon

10 Minute AMRAP of:

6/8 Calories Assault Bike

10 Pushups

16 Pistol Squats

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Sam

10am – Technique & Movement – Kipping Progressions (T2B/Pullups/BMU) – Coach Sam

11am – CrossFit – Coach Sam

12pm – Olympic Lifting – Squat Cleans/Power Cleans/Jerks (Split/Push) – Coach Sam

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CROSSFIT

Lift

EMOTM 15 Minutes of:

Min 1-5: Snatch Pull + Snatch High Pull + Squat Snatch

Min 6-10: Snatch (3)

Min 11-15: Snatch (2)

MetCon

For Time:

50 Double Unders

40 DB Snatches (50/70#)

50 Double Unders

40 Lateral DB Burpees

50 Double Unders

40 Goblet Squats (50/70#)

50 Double Unders

CROSSFIT

Strength

Bench Press 5-3-3-1-1 (Ascending)

*Max Reps Glute Bridge DB Chest Press AFTER Each Set*

MetCon

4 Rounds For Time of:

500m Row

15 OH Squats (65/95#)

10 Pullups