Thursday
Elite Wellness – FIT
Metcon (No Measure)
EMOMx30:
Min 1- :40 Row
Min 2- :40 Bike
Min 3- :40 Ski
Wednesday
Elite Wellness – CrossFit
Power Snatch (5×4)
*Build weight throughout sets
*E2MOM complete a set
*Does not need to be TNG/Unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAPx20
800m Run
6 Snatch (75%)
15 V-Ups
Tuesday
Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
Accumulate-
3 Minute Hollow Hold
(RX+= Weighted)
-then-
3xMax Strict T2B
*log total number of T2B
Metcon (Time)
For Time:
50-100-150
Air Squats
30-25-20
Pull Ups
Tuesday
Elite Wellness – FIT
Metcon (Weight)
Pull Ups:
5/4/4/3/3/3
*Rest :90 between sets
*Use Band/Add Weight if needed
Metcon (No Measure)
EMOMx20
Min 1- 40 DU
Min 2- 7-10 Inverted Row (BB)
Min 3- 15-20 Slamball
Min 4- Rest
Monday
Elite Wellness – CrossFit
Back Squat (4×8)
*E3MOM complete a sets
*All sets @73%+
Metcon (No Measure)
EMOMx12
Min 1: 40ft HS Walk (Pike SH Taps)
Min 2: 12 Cal Ski
Min 3: :30 Farmer Hold (Heavy)
Monday
Elite Wellness – FIT
Metcon (Weight)
4 Sets:
10 Tempo Goblet Squats (2/2/2/x)
8 Goodmorning’s (DB/Bar)(Slow)
6 Seated Box Jumps
Metcon (AMRAP – Rounds and Reps)
AMRAPx16
20 MB Cleans
15 Box Jump Overs
400m Run
Sunday
Elite Wellness – CrossFit
Metcon (Time)
For Time:
Buy In: 100 Lunges
2 Rounds:
40 Hang DB Cleans (50/35)
40 Wallballs (20/14)
Saturday
Elite Wellness – CrossFit
RJ (Time)
5 Rounds for time of:
800m Run
5 Rope Climbs, 15′
50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here
Saturday
Elite Wellness – FIT
Metcon (No Measure)
Rope Climb Tech Work:
10-15min
Metcon (AMRAP – Rounds and Reps)
AMRAPx20:
3 Rope Climbs
9 K2E
15 Push Ups
21 Cal Row
Friday
Elite Wellness – CrossFit
Deadlift (5×5)
*E2MOM complete a set
*75-80% of 1RM
Metcon (Time)
3 Rounds:
30 Box Jumps (24/20)
20 Burpees
10 S2O (135/95)
Friday
Elite Wellness – FIT
Metcon (No Measure)
3 Sets:
8/8 Landmine Press
10/10 DB SA Bent Over Row
12 Seated Ring Pull Ups
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
DB Clean
Floor Press
Dips
Thursday
Elite Wellness – CrossFit
Metcon (Time)
4 Rounds:
1000m Row
40 Air Squats