CROSSFIT

Strength

Front Squat 4×3 @ 80%, 3×1 @ 90%

MetCon

4 Rounds For Time of:

18 Wall Balls (W: 14/9 M: 20#/10′)

16 SA Hang DB Clean & Jerk (35/50#)

14 Calorie Row

12 Pullups

Plyometrics and Olympic Lift have been cancelled for the day!!!

Please see Zen Planner for schedule updates.

---

10am – Technique & Movement – Kipping/T2B/Pullups/BMU & RMU – Coach Sam

11am – CrossFit – Coach Sam

---

CROSSFIT

Lift (Mechanics)

EMOTM 10 Minutes of:

3-Position Power Clean

MetCon

5 Rounds For Max Reps of:

30s DB Power Clean (35/50#)

30s Shuttle Sprints (25′)

30s KB SDHP (1/1.5 Pood)

30s Wall Walks

30s Rest

CROSSFIT

MetCon

For Time:

1500m Row

40 Double Unders

30 Push Jerk (75/115#)

60 Double Unders

30 Thrusters (75/115#)

80 Double Unders

30 Power Snatch (75/115#)

100 Double Unders

30 Bar Facing Burpees

Accessory (Core)

Coaches Choice

CROSSFIT

Lift

EMOTM 14 Minutes of:

Min 1-4: Clean Pull + Clean + Push Press + Jerk (2)

Min 5-8: Power Clean + Front Squat + Jerk

Min 9-14: Clean & Jerk

MetCon

4 Rounds For Time of:

15 T2B

12 HSPU

9 Cal AB

CROSSFIT

Strength

Deadlift 4×8 @ 70%

MetCon

16 Minute AMRAP of:

15 Goblet Squats (35/50#)

25′ SA OH DB Walking Lunge – L (35/50#)

25 SA OH DB Walking Lunge – R (35/50#)

20 SA DB Snatch (35/50#)

-30s Rest-