Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
Until 50 Clean and Jerks are completed:
4 Wall Walks
15 Box Jump Overs (24/20)
4 Wall Walks
15 Box Jump Overs
1 Set of TnG Clean and Jerks (115/80)
***Rest 3min once you break on C&J’s
**5 Round Cap
***Time includes rest as well
Metcon (No Measure)
5 Sets: (per side)(if time)
8-10 Box Pistols
Metcon (No Measure)
“AFTER PARTY”-
1)Pause Front Squat
1×1 @70-80%
4×6 @55-65%
2)2 Rounds
1 Smooth set of CTB Pull Ups
Rest 3:00
1 Smooth set of Bar Muscle Ups
3:00
Then
1 Max set of your weaker movement
3)Hang Power Snatch (any hang)
4×1 (95%+), 7×1 (90%+), 8×2 (80-90%)
**pick one rep scheme to work with depending on how you’re feeling
4)AMRAP 5 Minutes
30 Overhead Squats 95/65lbs
3 Legless Rope Climbs
10 Shuttle Runs (25′ down and back)
5)AMRAP 2:30
Ski for Distance
Rest 2:30
AMRAP 3:00
Ski for Distance
Rest 2:30
AMRAP 3:30
Ski for Distance
Rest 2:30
AMRAP 4:00
Ski for Distance
Rest 2:30
AMRAP 3:30
Ski for Distance
Rest 2:30
AMRAP 3:00
Ski for Distance
Rest 2:30
AMRAP 2:30
Ski for Distance
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