Elite Wellness – CrossFit
Push Press (3×10)
*All sets between 60-70%
*Goal is unbroken sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 Minutes x 2
12 DB Snatch 55/40bs
30 Double Unders
8 Chest to Bar Pull Ups
30 Double Unders
*Rest 2min between AMRAPs
*Pick up where you left off
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
2 Rounds
30 Pistols
2/1.8k C2 Bike
Rest 2:00
2 Rounds
Rest 2:00
1 Round
2)For Weight
Work up to a heavy Snatch Complex
Then
Every 4:00 for 16:00
2 Snatch Complex @80% of heavy complex
Snatch Complex = Power Snatch + OHS + Squat Snatch + OHS + Hang Squat Snatch + OHS
3)AMRAP 27 Minutes
60/54 Calorie Row
Rest :90
4)5 Rounds
1:00 Max Wall Walks
Rest 3:00
5)All on a Bike or Ski Erg:
MAFF Session
Warm Up
5:00, Heart Rate @ (160-age)
5:00, Heart Rate @ (165-age)
Rest/mobilize/hydrate for 5:00
then,
45:00 w/ Heart Rate @ 180-age
Recent Comments