Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Snatch (1×1 (90%)
3×2 (87.5%)
2×1 (90%)
1×1 (80%))
*Log your 90%
Metcon (No Measure)
“AFTER PARTY”-
1)Every 4 Minutes for 20 Minutes
5 Back Squats 275/190lbs
Run 400m
Max Shuttle Runs in remaining time
*No rest between rounds
2)Machine – Your Choice:
45:00 w/ Heart Rate @ or below 180-age
3)Bench Press
6×10 @50-60%
Rest 2:00 Between Sets
*if previous week was “easy” add weight
4)3 Rounds
3/2.7k C2 Bike
Rest 3:00
5)3 Rounds
10 DB Box Step Overs (60/40)
10 DB Shoulder to Overhead (60/40)
10 Chest to Bar Pull Ups
Rest 3:00 after round 3, then:
2 Rounds
10 Chest to Bar Pull Ups
10 DB Shoulder to Overhead (60/40)
10 DB Box Step Overs (60/40)
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