CROSSFIT

Lift

EMOTM 15 Minutes of:

1 Clean & Jerk @ 83%

MetCon

12 Minute AMRAP of:

5 DB Squat Clean Thrusters (35/50#)

7 CTB Pullups

9 Box Over Burpees (20/24″)

CROSSFIT

Strength

Back Squat 4×3 @ 75%, 3×1 @ 80%

MetCon

Drop Ladder 10-1 For Time of:

Hang Power Cleans (75/115#)

HSPU

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Handstand Hold/HSPU/Kipping HSPU/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch Deadlift/Snatch Pull/Panda Pulls/Snatch Balance/Snatch – Coach Jeff

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CROSSFIT

Strength

Deadlift 3×5 @ 70%, 3×3 @ 83%

MetCon

For Time:

30 Calorie Assault Bike

4 Rounds of:

16 Weighted Box Step Ups (W: 20/25 M: 24″/40#)

8 Devils Press (25/40#)

CROSSFIT

Gymnastics

EMOTM 16 Minutes of:

Min 1: 3 Ring Muscle Ups

Min 2: 15 V-Ups

Min 3: 6 Strict HSPU

Min 4: 12 T2B

*Repeat 4 Times*

MetCon

For Time

10 Snatches (65/95#)

60 Double Unders

8 Snatches (75/115#)

60 Double Unders

6 Snatches (95/135#)

60 Double Unders

4 Snatches (105/155#)

60 Double Unders

2 Snatches (125/185#)

60 Double Unders

CROSSFIT

Lift

EMOTM 12 Minutes of:

Min 1-4: Squat Snatch (4)

Min 5-8: Snatch (2)

Min 9-12: Snatch

MetCon

For Time:

50 Calorie Row

40 Box Hops (20/24″)

30 Push Press (65/95#)

20 Bar Facing Burpees

10 DB Man Makers (25/40#)