Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Squat Clean (1×82.5%
5×3 (77.5-80%)
3×60%)
*Bike .75-1k between sets
Metcon (No Measure)
“AFTER PARTY”-
1)AMRAP 7 Minutes x 3
5 Burpee Box Jump Overs 24/20
1 HS Walk (30ft)
10 Hang Power Snatch 135/95lbs
10 Burpee Box Jump Overs 24/20
2 HS Walks
10 Hang Power Snatch 135/95lbs
15 Burpee Box Jump Overs 24/20
3 HS Walks
10 Hang Power Snatch 135/95lbs
*Rest 4min between AMRAPs
*Add 5 BBJO and 1 HSW each round
*Cont where you left off
2)On a C2 Bike:
0:00 – 5:00: Build to a heartrate of 160 – Age
5:00 – 10:00: Build to 165 – Age
10:00 – 15:00: Build to 170 – Age
15:00 – 60:00*: Stay between 170 – Age and 180 – Age
60:00 – 65:00: Stay Above 165 – Age
65:00 – 70:00: Stay Above 160 – Age
70:00 – 75:00: Keep moving below 160 – Age
3)EMOM 13 Minutes
4 Perfect Muscle Ups
Echo Bike @ Forever Pace in Remaining Time
4)6 Rounds, each for load:
10 Back Rack Walking Lunge Steps
2:00 Walk Between Sets
5)Each interval for reps:
AMRAP 4:30
85/75 Calorie Row
Max Dbl DB Box Step Overs 24/20″ 60s/40s in remaining time
Rest 3:00
AMRAP 4:30
85/75 Calorie C2 Bike
Max Single DB Box Step Ups 60/40lbs in remaining time
Rest 3:00
AMRAP 4:30
85/75 Calorie Ski
Max Dbl DB Clean and Jerk 60s/40s in remaining time
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