DAILY WORKOUT

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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