CROSSFIT

Strength

i) OH Squat 6-6-4-4-2-2 (Ascending)

ii) Snatch Balance 3-3-3-3 (Ascending)

MetCon

14 Minute AMRAP of:

20 Wall Balls (W: 14/9 M: 20#/10′)

10 Shuttle Sprints (25′)

20 Hang DB Clean & Jerk (35/50#)

10 Shuttle Sprints (25′)

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Jeff

10am – Technique & Movement – Headstand/Handstand/HSPU/HSW – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Snatch/Clean &Jerk/Seated Back Squats – Coach Jeff

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CROSSFIT

Gymnastics

EMTOM 12 Minutes of:

Min 1: 10 Deficit HSPU

Min 2: 50 Double Unders

Min 3: 14 Weighted Pistol Squats (20/35#)

MetCon

18 Clean & Jerk (95/135#)

50′ HSW OR 4 Wall Walks

15 Clean & Jerk (115/175#)

50′ HSW OR 4 Wall Walks

12 Clean & Jerk (145/205#)

50′ HSW OR 4 Wall Walks

9 Clean & Jerk (155/225#)

50′ HSW OR 4 Wall Walks

CROSSFIT

Strength

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

MetCon

“Amanda”

9-7-5 For Time of:

Ring Muscle Ups

Squat Snatch (95/135#)

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CROSSFIT

MetCon

For MAX Calories

8 Minute Assault Bike

-3 Minute Rest-

8 Minute Row

-3 Minute Rest

8 Minute Ski Erg

Accessory (Core)

Ab Tabata – Coaches Choice

CROSSFIT

Strength

Back Squat 5×5 @ 70%

*16 Lunge Jumps After Each Set*

MetCon

On Every 4th Minute For 16 Minutes Perform:

50 Double Unders

12/15 Calorie Row

12 Weighted Box Overs (W: 20/35 M: 24’/50#)

8 T2B