Wednesday
Elite Wellness – FIT
Metcon (No Measure)
3 Sets:
:20-30 Weighted Hollow Hold (Dual KB)
10 Hanging Leg Lifts (Strict)
30 Russian Twists
Metcon (AMRAP – Rounds and Reps)
AMRAPx16:
5 ManMakers
20 Alt. V-Ups
5 ManMakers
10 HSPU or 3 Wall Walks
Wednesday
Elite Wellness – CrossFit
Power Clean (5×4)
*E2MOM complete a set
*Build throughout sets
*Does not need to be TNG/Unbroken
Metcon (AMRAP – Reps)
AMRAPx15
10-8-6-4-2-AMRAP
Cleans
M-(135/155/175/195/205/225)
W-(95/110/125/135/145/155)
*50 DU between each set
Tuesday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
4 Pull Up Negative (:3-5sec Negative)
10 YTW’s
Metcon (Time)
“Helen” (w/Row)
3 Rounds:
500m Row
21 KBS (53/35)
12 Pull Ups
Tuesday
Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
3 Sets- :40on/:30off
Hollow Rock
Superman (Reps)
Superman Plank
Metcon (AMRAP – Reps)
E4MOMx4 Rounds:
400m Run
Max Burpees (Remaining Time)
Monday
Elite Wellness – FIT
Metcon (Weight)
4 Sets:
:30-45 Wall Sit (if able use weight)
15 DB Hamstring Curls
10 Dual KB/DB Cyclist Squats
Metcon (No Measure)
EMOMx15:
Min 1- 40yd Sled Push
Min 2- :20 Bike (Push It!)
Min 3- :30 DU
Monday
Elite Wellness – CrossFit
Front Squat (4×8)
*E3MOM complete a set
*All sets 73%+
Metcon (Time)
For Time:
9-15-21-27
OHS (95/65)
C2B
Sunday
Elite Wellness – Home WOD
Metcon (No Measure)
Rest/Make Up Day
Sunday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAPx25
Buy In: 100 Sit Ups
AMRAP:
21 DB Snatch (50/35)
15 Weighted Step Overs (20″)
9 Ring Dips
1k Bike
Saturday
Elite Wellness – FIT
Metcon (No Measure)
Tabata- :20on/:10off
Battle Ropes (any variation)
Russian Twists
Plate G2O
Mountain Climbers
Bike
*Rest 1min between movements
*Finish movement in full before moving to next
Friday
Elite Wellness – CrossFit
Push Jerk (4/4/3/3/2/1)
*E2MOM complete a set
*Build to a heavy single for the day
Metcon (Time)
3 Rounds:
20 Deadlift (185/125)
15/10 Cal Bike
20 DB Front Rack Lunge
15/10 Cal Bike
Friday
Elite Wellness – FIT
Metcon (Weight)
EMOMx9:
Min 1- :30 Arnold Press
Min 2- :30 Arm Haulers
Min 3- :20-30 HS Hold
Metcon (Time)
5 Rounds:
300m Run
14 DB Snatch
10 Burpees Over DB
Thursday
Elite Wellness – CrossFit
Metcon (Time)
3 Rounds:
1200m Row
200m DBall Carry(Odd Object)