CROSSFIT

Strength

Back Squat 10-8-6-4-2-4-6-8-10

MetCon

7 Minute AMRAP of:

25 DUs

4 Strict HSPU

CROSSFIT

Lift

EMTOM 20 Minutes of:

1 Clean & Jerk @ 80%

MetCon

4 Rounds For Time of:

8 Burpee Box Overs (20/24″)

8 SA KB Snatches – R (1/1.5 Pood)

8 SA KB Snatches – L (1/1.5 Pood)

8 CTB Pullups

CROSSFIT

MetCon

i) 5 Rounds For Time of:

400m Run

20 T2B

ii) For Time:

27 Bench Press (65/95#)

27 GHDSU

21 Bench Press (75/115#)

21 GHDSU

15 Bench Press (95/135#)

15 GHDSU

9 Bench Press (105/155#)

9 GHDSU

9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Wall Walk/HSPU/Shoulder Taps/HSW – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – Squat Snatch/Squat Clean/Fat Bar Muscle Clean & Press – Coach Clare

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CROSSFIT

MetCon

4 Rounds For Time of:

200m Row

15 Banded Squat Jumps

5 SA Burpee – L

200m Row

10 Med Ball Pushups

5 SA Burpee – R

200m Row

15 Weighted Situps

5 SA Burpee – L

200m Row

10 Ring T-Rows

5 SA Burpee – R

Mobility

Group Stretch (10 Minutes)

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CROSSFIT

Strength

Superset 5 Sets (Ascending Weight) of:

5 Floor Press

10 Incline Pec Flies

15 Side Lifts

MetCon

21 Deadlifts (155/225#)

50 Double Unders

15 Deadlifts (155/225#)

50 Double Unders

9 Deadlifts (155/225#)

50 Double Unders

15 Deadlifts (155/225#)

50 Double Unders

21 Deadlifts (155/225#)

50 Double Unders

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