Elite Wellness – CrossFit
Metcon (Weight)
Every :90 for 5 Sets:
1 Power Clean+1 Hang Power Clean
*Try to stay 75%+ of 1RM
*4:15pm class will be doing first portion of FIT
*No 5:15 or 6:15pm class (come hangout at Tribe Fitness for our throwdown
Metcon (Time)
For Time:
30-20-10
T2B
20-18-16
DB Front Rack Lunges (50/35)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time
5 Push Press 155/105lbs
30′ HS Walk
10 Lateral Burpees Over Bar
10 Push Press 155/105lbs
60′ HS Walk
Rest 2:00
20 Lateral Burpees Over Bar
15 Push Press 155/105lbs
90′ HS Walk
30 Lateral Burpees Over Bar
Rest 2:00
10 Push Press 155/105lbs
60′ HS Walk
20 Lateral Burpees Over Bar
5 Push Press 155/105lbs
30′ HS Walk
10 Lateral Burpees Over Bar
2) For Rounds and Reps
AMRAP 30 Minutes
10/7 Calorie C2 Bike
10 DB Deadlifts 70s/50s
10/7 Calorie C2 Bike
*Rest 1:00
3)For Weight
Back Squat
5 @50%
5 @60%
5 @70%
AMRAP @80%*
*If you get 9 reps or less, rest 3:00 and repeat
4)For Completion
Accumulate 6:00 of Banded Marching
while bear hugging a medball (20/14lbs)
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