Barbell – Sat, Oct 1

Elite Wellness – BarbellTall Snatch (4×3 (Build as form allows))Metcon (Weight)Snatch Pull+Power Snatch 7×2 (start at 60% and build)Metcon (Weight)Segmented Snatch Pull 5×3 (:3sec Pause Above Knee) (As heavy as...

Saturday

Elite Wellness – CrossFitMetcon (Time)5 Rounds- 10 Deadlifts 40/34 Cal BikeDeadlift weight increases each round: Rd 1- 225/155 Rd 2- 275/185 Rd 3- 315/215 Rd 4- 365/245 Rd 5- 405/275Metcon (No Measure)”AFTER PARTY”- Complete the following: 1)Choose...

Friday

Elite Wellness – FITMetcon (Time)5 Rounds: 6 Burpee Box Jump Overs (24/20) 100m Run 30 Double Unders 100m Run *Rest 1min between rounds *Rest 2min after the 5 Rounds are completed 5 Rounds: 100m Run 15 Air Squats 100m Run 12 Weighted Sit Ups *Rest 1min between...

Friday

Elite Wellness – CrossFitMetcon (AMRAP – Rounds and Reps)AMRAP 20 Minutes- 10 T2B 10 DB Thrusters (50/35) 100+m Run*Add 50m to the run each roundMetcon (No Measure)”AFTER PARTY”-Complete the following: 1)Clean- 3×80%, 2×82.5%,...