9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – T2B/Pullups/Ring Muscle Ups – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Power Snatch/Power Clean/Push Jerk – Coach Jeff

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CROSSFIT

Strength

Strict Press 10-10-6-6-2-2 (Ascending)

MetCon

“Tabata That”

Double Unders

15′ Shuttle Sprints

NCD Burpee Deadlifts (20/35#)

Ski Erg

CROSSFIT

Strength

Back Squat 8-5-5-3-3-1 (Ascending)

MetCon

14 Minute AMRAP of:

4 Bar Muscle Ups

6 Lateral Burpees

8/10 Calories Assault Bike

12 Hang Power Snatch (75/115#)

CROSSFIT

Lift

i) TnG Clean 5×4 (Ascending)

ii) Push Jerk 4×4 (Ascending)

MetCon

EMOTM 15 Minutes of:

Min 1: 60s Plank

Min 2: 12 T2B

Min 3: 60 Double Unders

*Repeat 5 Times*

CROSSFIT

Strength

Bench Press 6-6-3-3-1-1 (Ascending)

*10 KB Swings AFTER Each Set (1.5/2 Pood)*

MetCon

“Elizabeth”

21-15-9 For Time of:

Squat Cleans (95/135#)

Ring Dips

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CROSSFIT

Lift

EMOTM 12 Minutes of:

Min 1-6: Snatch Pull + Snatch + Hang Squat Snatch

Min 7-12: Snatch (2)

MetCon

For Total Reps of:

5 Minute AMRAP of:

21 Deadlifts (95/135#)

21 Burpee Box Hops (20/24″)

-3 Minute Rest-

5 Minute AMRAP of:

15 Deadlifts (125/185#)

15 Burpee Box Hops (20/24″)

-3 Minute Rest-

5 Minute AMRAP of:

9 Deadlifts (155/225#)

9 Burpee Box Hops (20/24″)