CrossFit – Tue, Apr 4

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Weight)

Deficit Deadlift-

Build to 70-80%

-then-

E2M for 6 Sets:

3 Reps (60%)

3 Seated Box Jumps (for height)

Metcon (No Measure)

5 Sets-

Smooth Set of Strict T2B

*Rest 2-3min

Metcon (No Measure)

“AFTER PARTY”-

1)6 Rounds

Hard set of 2″ Deficit Push Ups

Rest 3:00

2)Until you reach 1500/1350m:

:20 C2 Bike Sprint

Rest 5:40

3)7 Rounds

6 Bar Muscle Ups

400/350m Ski Erg

4)4 Rounds

10 Smooth Front Rack Lunges

Then

1 Big Set of Front Rack Lunges at the same weight

Rest 3:00 Between all sets

5)EMOM 10 Minutes (both movements in the same minute)

3 OH Squats( 225/160)

3 Box Jump Overs ( 42/36)

Rest 3:00

EMOM 10 Minutes (both movements in the same minute)

5 Box Jump Overs (36/30)

5 OH Squats 185/130lbs