CROSSFIT

Strength

Bench Press 6-6-3-3-1-1 (Ascending)

*10 KB Swings AFTER Each Set (1.5/2 Pood)*

MetCon

“Elizabeth”

21-15-9 For Time of:

Squat Cleans (95/135#)

Ring Dips

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CROSSFIT

Lift

EMOTM 12 Minutes of:

Min 1-6: Snatch Pull + Snatch + Hang Squat Snatch

Min 7-12: Snatch (2)

MetCon

For Total Reps of:

5 Minute AMRAP of:

21 Deadlifts (95/135#)

21 Burpee Box Hops (20/24″)

-3 Minute Rest-

5 Minute AMRAP of:

15 Deadlifts (125/185#)

15 Burpee Box Hops (20/24″)

-3 Minute Rest-

5 Minute AMRAP of:

9 Deadlifts (155/225#)

9 Burpee Box Hops (20/24″)

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