Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Deficit Deadlift

1×1 @75%

Then EMOMx10:

2×3 @65% of 1RM

2×3 @62.5% of 1RM

2×3 @60% of 1RM

2×3 @57.5% of 1RM

2×3 @55% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes

5 Hang Power Snatch 155/110lbs

10 Box Jump All the Way Overs 24/20″

*Rest 1:00

AMRAP 2 Minutes

*Rest 1:00

AMRAP 2 Minutes

*Rest 1:00

AMRAP 1 Minute
*Continue where you left off in previous AMRAP

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Reps

Every 5 Minutes for 20 Minutes

5 Bench Press @70%

Max Calorie Row in 1:30

5 Bench Press @70%

Rest remainder of window

2)For Time

Run 10k

3)For Completion

Every 4:00 for 20:00

20 Double KB Push Press

4)For Completion

AMRAP 3 Minutes x 3

20 Medball GHD Sit Ups

into

Wall Sit remainder of time (holding medball)

Rest 2:00 between AMRAPs