Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Burpees Over Bar
Cal Bike
*10 Deadlift after each set (235/165)
**Keep in mind the volume of deadlifts and scale accordingly
Metcon (No Measure)
4 Sets- Smooth “Repeatable” reps
Wide Grip Barbell Curls
Metcon (No Measure)
“AFTER PARTY”-
1)AMRAP 6 Minutes
Row for Distance
Rest 2:00
AMRAP 5 Minutes
Row for Distance
Rest 2:00
AMRAP 4 Minutes
Row for Distance
Rest 2:00
AMRAP 5 Minutes
Row for Distance
Rest 2:00
AMRAP 6 Minutes
Row for Distance
2)Back Squat
Work up to a single between 80 and 90%
Then
2×3 (70%, 67.5%, 65%, 62.5%, 60%)
3)EMOM 6 Minutes
3 High HangCleans + 1 Split Jerk after 3rd clean
Then,
Every 2 Minutes for 10 minutes
3 Mid Hangt Cleans + 1 Split Jerk after 3rd clean
Into
Every 2 Minutes for 8 minutes
2 Low HangCleans + 1 Split Jerk after 2nd clean
Into
Every 2 Minutes for 6 minutes
1 Squat Clean + 1 Split Jerk
4)3 Rounds, All in a 20/14lb Vest:
200m Run
8/7 Muscle Ups
200m Run
Rest 5:00
5)6 Rounds
10 Heavy DB Thrusters
Rest 3:00
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