CROSSFIT

Strength

Tempo Front Squat (3s Descent, 2s Bottom Hold, Quick Ascent – Build To A Heavy 3)

MetCon

Every 4 Minutes For 12 Minutes Perform:

10 Strict Pullups

25 KB Swings (1/1.5 Pood)

25 Goblet Squats (1/1.5 Pood)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet/Jumps – Coach Clare

10am – Technique & Movement – Handstand/HSPU/Handstand Walk – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Push Press/Split Jerk/Power Clean/Clean & Jerk – Coach Clare

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CROSSFIT

MetCon

5 Rounds For Total Reps of:

60s Calories Assault Bike

60s Calories Row

60s Calories Ski Erg

60s Burpee Tuck Jumps

60s Thrusters (Bar)

120s Rest

Accessory

 15′ Partner Sprint Pyramid

CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Min 1: 2-4 RMU

Min 2: 8 Strict T2B

Min 3: 16 Pistol Squats

*Repeat 4 Times*

MetCon

In Teams of 2 Complete For Time:

20 Synchronized Plate Burpees

30 Squat Cleans (65/95#)

20 Ring Dips

30 SDHP (65/95#)

CROSSFIT

Strength

i) Bench Press 5×5 (Ascending)

ii) Deadlift 3×6 @ 75%

MetCon

6 Minute AMRAP of:

0:00-3:00 – Max Reps Pushups

3:00-6:00 – Max Reps Double Unders

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 2 Snatches @ 80%

Min 2: 10/12 Calories Assault Bike

Min 3: Plank

Min 4: 20 Situps

Min 5: 6/Side SA DB Strict Press (35/50#)

*Repeat 6 Times*