Monday

Elite Wellness – CrossFit

Metcon (Weight)

Power Clean

2×3 (70%)

2×3 (67.5%)

2×3 (65%)

2×3 (62.5%)

2×3 (60%)
*Complete as an 10min EMOM

Metcon (Time)

EMOM:

Min 1- Row 200m

Min 2- 14 DB Snatch (50/35)

Min 3- MAX DB Step Overs (50/35)(24/20)
*Work through EMOM until 40 Step Overs have been completed

Metcon (No Measure)

“AFTER PARTY” (Complete 0-2 of the following):

A)Intervals: Running

From 0:00 to 10:00

1 Mile Run

From 10:00 to 19:00

1 Mile Run

From 19:00 to 27:00

1200m Run

From 27:00 to 34:00

1200m Run

From 34:00 to 40:00

800m Run

From 40:00 to 45:00

800m Run

B)Skill – For Completion

EMOM 10 Minutes:

Min 1- 10 Chest to Bar Pull Ups

Min 2- 5 Bar Muscle Ups

C)Accessory – For Completion

4 rounds

:30 Max GHR (15 rep cap)

:30 Rest

Then,

4 rounds

:30 V Ups (20 rep cap)

:30 Rest

Then,

4 rounds

:30 Farmer Hold (AHAP)

:30 Rest