Friday

Elite Wellness – CrossFit

Snatch Grip Deadlift (6×3)

*All sets between 95-105% of 1RM Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

11 Burpees Over DB

3 Muscle Ups

11 DB Snatch (50/35)

*Rest :30sec
*RX+= Double DB Snatch

Metcon (No Measure)

“After Party”- Complete 0-2 of the following:

1)For Time

2/1.8K Ski

Rest 4:00

1500/1350m Ski

Rest 3:00

1000/900m Ski

Rest 2:00

500/450m Ski

2)For Time

7 Rope Climbs

15 Shoulder to OH 165/115lbs

5 Rope Climbs

12 Shoulder to OH 165/115lbs

3 Rope Climbs

9 Shoulder to OH 165/115lbs

1 Rope Climbs

6 Shoulder to OH 165/115lbs

3)5 Rounds

40′ Double DB OH Walking Lunge

Rest as needed to stay UB

4)4 rounds

:30 Barbell Sit Ups (empty bar)

:30 Rest

Then,

4 rounds

:30 Banded Hamstring Curl (very light band, speedy reps)

:30 Rest

Then,

4 rounds

:30 Chin Over Bar Hold

:30 Rest