CROSSFIT

Strength

Back Squat 1RM

MetCon

10 Minute AMRAP of:

6/8 Calories Assault Bike

10 Pushups

16 Pistol Squats

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Sam

10am – Technique & Movement – Kipping Progressions (T2B/Pullups/BMU) – Coach Sam

11am – CrossFit – Coach Sam

12pm – Olympic Lifting – Squat Cleans/Power Cleans/Jerks (Split/Push) – Coach Sam

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CROSSFIT

Lift

EMOTM 15 Minutes of:

Min 1-5: Snatch Pull + Snatch High Pull + Squat Snatch

Min 6-10: Snatch (3)

Min 11-15: Snatch (2)

MetCon

For Time:

50 Double Unders

40 DB Snatches (50/70#)

50 Double Unders

40 Lateral DB Burpees

50 Double Unders

40 Goblet Squats (50/70#)

50 Double Unders

CROSSFIT

Strength

Bench Press 5-3-3-1-1 (Ascending)

*Max Reps Glute Bridge DB Chest Press AFTER Each Set*

MetCon

4 Rounds For Time of:

500m Row

15 OH Squats (65/95#)

10 Pullups

CROSSFIT

Strength

Deadlift 5-5-5-3-3-3 (Ascending)

Accessory

Superset 3 Sets (Ascending Weight/Difficulty) of:

15 Good Mornings

20 Hamstring Curls w/ Exercise Ball

20 Calories Ski Erg (Damper Setting 10/Max Effort)

CROSSFIT

Strength

Bent Over Row 12-10-8-6 (Ascending)

*8 Reverse Flies + 8 Bicep Curls AFTER Each Set*

MetCon

3 Sets of:

5 Minute AMRAP of:

50′ Front Rack DB Walking Lunge (35/50#)

40 Situps

30 HSPU

-3 Minute Rest-