CROSSFIT

Strength

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

*5 Ring Dips AFTER Each Set (Or 8 Bench Dips)*

MetCon

15 Minute AMRAP of:

Buy In: 30 Calories Ski Erg

3 Rope Climbs

15 KB Swings (1/1.5 Pood)

15 Squat Cleans (65/95#)

CROSSFIT

MetCon

EMOTM 30 Minutes of:

Min 1: 9 Deadlifts (155/225#)

Min 2: 12 T2B

Min 3: 8/10 Calories Assault Bike

Min 4: 15 Situps

Min 5: 10 Weighted Lunges (35/50#)

Min 6: 8 Bar Facing Burpees

*Repeat 5 Times*

CROSSFIT

Lift

EMOTM 15 Minutes of:

1 Snatch @ 83%

MetCon

5 Rounds For Time of:

5 OH Squats (95/135#)

10 HSPU

15 Box Hops (20/24″)

CROSSFIT

Strength

Back Squat 4×3 @ 78%, 3×1 @ 83%

MetCon

30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Calorie Row

Pullups

9am-12pm – Open Gym

9am – Plyometrics – Jumps– Coach Clare

10am – Technique & Movement – T2B/Kipping T2B/Pullups/Kipping Pullups– Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Clean Deadlift/Clean Pull/Panda Pulls/Power Clean/Split Jerk – Coach Clare

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CROSSFIT

Strength

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

*10 Lateral Raises AFTER Each Set*

MetCon

6 Rounds For Time of:

30s Calories Assault Bike

30s Deadlift (75/115#)

30s Plate GR2OH (25/45#)

30s Situps

30s Rest