CROSSFIT

Strength

Front Squat 6×6 @ 75%

MetCon

8 Minute AMRAP of:

25′ SA DB FR Lunge Walk – R (35/50#)

25′ SA DB FR Lunge Walk – L (35/50#)

6 Lateral Leap Burpees

2 BMU

*Add 2 BMU Every Round*

CROSSFIT

Odd Objects

EMOTM 10 Minutes of:

Odd: 8 SA Alternate DB Snatch w/ Fat Grips (35/50#)

Even: 8 Fat Bar Muscle Cleans (80/120#)

MetCon

10-8-6-4-2 For Time of:

Hang Power Snatch (75/115#)

Wt’d KB Pistol Squats (20/35#)

*After Each Round Perform 15 Calories Ski Erg*

CROSSFIT

Strength

On Every 3rd Minute For 15 Minutes Perform:

3 Thrusters (Off Rack/Ascending)

MetCon

For Time:

1km Run

50 SDHP (Bar)

50 HSPU

CROSSFIT

Lift

Split Jerk 4-4-4-2-2-2 (Ascending)

MetCon

2 Rounds For Time of:

55 Wall Balls (W: 14/9 M: 20#/10′)

30 Pullups

5 Rope Climbs

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Pullups/T2B/BMU – Coach Jeff

11am – CrossFit – Coach Jeff

12pm – Olympic Lifting – Power Snatch/Power Clean & Jerk/Seated Box Hops – Coach Jeff

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CROSSFIT

Strength

Pause Front Squat 3-3-3-3 (5s Pause/Ascending)

MetCon

14 Minute AMRAP of:

7 Box Overs (20/24″)

7 SA Hang DB Clean & Jerk – R (35/50#)

7 SA Hang DB Clean & Jerk – L (35/50#)

7 Pullups