CROSSFIT

Strength

i) OH Walking Lunge 4×10 (Ascending)

ii) Strict Pullups 5×5

MetCon

5 Rounds For Time of:

12 Calorie Row

12 OH Squats (65/95#)

9 Pullups

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

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

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Snatch/Clean & Jerk/Front Squat – Coach Clare

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CROSSFIT

Lift/Gymnastics

EMOTM 20 Minutes of:

Odd: 3-Position Squat Snatch (Light/Mechanics)

Even: 1-3 Bar/Ring Muscle Ups

MetCon

For Total Reps:

8 Minute AMRAP of:

2 Rope Climbs

6 Thrusters (95/135#)

-2 Minute Rest-

4 Minute AMRAP of:

4 DB Pushups

4 DBL DB Snatch (20/35#)

CROSSFIT

Strength

Tempo Back Squat (3s Down, 1s Bottom, 3s Up) 5×3 @ ~70%

MetCon

4 Rounds For Time of:

16 Wall Balls (W: 14/9 M: 20#/10′)

12 Burpee Box Overs (20/24″)

8 T2B

CROSSFIT

Strength

Push Press 5×4 (Ascending)

MetCon

EMOTM 20 Minutes of:

Min 1: 10/12 Calories Assault Bike

Min 2: 15 KB Swings (1.5/2 Pood)

Min 3: 50 Double Unders

Min 4: 16 KB Snatches (1/1.5 Pood)

*Repeat 5 Times*

CROSSFIT

Strength

Deadlift 4×15 @ 55%

MetCon

10 Power Snatch (95/135#)

20 DB Clean & Jerk (35/50#)

30 Situps

40 DB Reverse Lunges (35/50#)

30 Situps

20 DB Clean & Jerk (35/50#)

10 Power Snatch (95/135#)