CROSSFIT
MetCon
For Time:
10 Push Jerk (75/115#)
12 T2B
8 Push Jerk (95/135#)
12 T2B
6 Push Jerk(105/155#)
12 T2B
4 Push Jerk (125/185#)
12 T2B
2 Push Jerk (135/205#)
12 T2B
Gymnastics
EMOTM 15 Minutes
Min 1: 10 Pistol Squats OR 20 Jumping Lunges
Min 2: 30′ HSW OR 3 WW
Min 3: 3 RMU OR 6 False Grip Rows
*Repeat 5 Times*
CROSSFIT
Strength
Seated Strict Press 8-8-8-6-6-6 (Ascending)
MetCon
For Time:
800m Run
30 KB Swings (1/1.5 Pood)
800m Run
30 CTB Pullups
CROSSFIT
Lift
Snatch Balance 3-3-2-2-1-1-1-1-1 (Ascending)
MetCon
8 Rounds For MAX Reps of:
30s Calories Assault Bike
30s Double Unders
30s Deadlifts (95/135#)
30s Hang Power Cleans (95/135#)
30s Rest
9am-12pm – Open Gym
9am – Plyometrics – Jumps – Coach Jeff
10am – Technique & Movement – T2B/Pullups/BMU/RMU – Coach Jeff
11am – CrossFit – Coach Jeff
12pm – Olympic Lifting – CANCELLED
CROSSFIT
MetCon
In Teams of 2, Complete For Time:
100 Double Unders (Each)
100 Med Ball Slams (14/20# – Shared)
100 Air Squats (Each)
100 Double Unders (Each)
100 Wall Balls (W: 14/9 M: 20#/10′ – Shared)
100 Air Squats (Each)
100 Double Unders (Each)
100/Side Med Ball Bicycles (14/20# – Shared)
100 Air Squats (Each)
100 Calories Assault Bike (Shared)
CROSSFIT
Strength
30s MAX DB Chest Press (20/35#)
30s/Arm MAX SA Lawnmowers (35/50#)
30s MAX DB Chest Press (35/50#)
30s/Arm MAX SA Lawnmowers (50/70#)
30s MAX DB Chest Press (50/70#)
30s/Arm MAX SA Lawnmowers (70/100#)
*30s Rest Between Each Movement*
MetCon
15 Rounds For Time of:
4 KB Swings (1.5/2 Pood)
3 T2B
2 Strict HSPU
1 Rope Climb
