CROSSFIT

Strength

i) Block Bench Press 12-10-8-6-4 (Ascending)

ii) Front Squat 5-5-3-3-2-1 (Ascending)

CROSSFIT

Lift

EMOTM 10 Minutes of:

1 Power Snatch (Ascending)

MetCon

For Time:

500m Row

50 Power Snatches (65/95#)

500m Row

40 HSPU

500m Row

30 Pullups

CROSSFIT

Strength

Superset 4 Sets of:

10 Deadlifts @ 65%

3 Weighted Pullups (Ascending)

MetCon

4 Rounds For Time of:

12 T2B

12 Box Jump Overs (20/24″)

10/12 Calories Assault Bike

CROSSFIT

Strength

i) OH Squat 6-6-4-4-2-2 (Ascending)

ii) Snatch Balance 3-3-3-3 (Ascending)

MetCon

14 Minute AMRAP of:

20 Wall Balls (W: 14/9 M: 20#/10′)

10 Shuttle Sprints (25′)

20 Hang DB Clean & Jerk (35/50#)

10 Shuttle Sprints (25′)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

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

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean &Jerk/Seated Back Squats – Coach Jeff

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CROSSFIT

Gymnastics

EMTOM 12 Minutes of:

Min 1: 10 Deficit HSPU

Min 2: 50 Double Unders

Min 3: 14 Weighted Pistol Squats (20/35#)

MetCon

18 Clean & Jerk (95/135#)

50′ HSW OR 4 Wall Walks

15 Clean & Jerk (115/175#)

50′ HSW OR 4 Wall Walks

12 Clean & Jerk (145/205#)

50′ HSW OR 4 Wall Walks

9 Clean & Jerk (155/225#)

50′ HSW OR 4 Wall Walks