Monday

Elite Wellness – CrossFit

Metcon (Weight)

Every :90 for 15min

Rounds 1-3

3 Strict Press @. 60-70%

Rounds 4-6

3 Push Presses

Rounds 7-9

3 Push Jerks
*Goal is to add weight every set. All push press and jerks should be fast and snappy.

Metcon (AMRAP – Rounds and Reps)

AMRAPx15: (w/partner)

20 C2B

30 DB Snatch (50/35)

40 DB Box Step Overs (50/35)(24/20)

30 DB Snatch (50/35)

20 C2B

*Rest 1min between rounds

Metcon (No Measure)

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

A)Skill – For Completion

4 Rounds

100′ HS Walk

*Rest 2:00 between rounds

B)Accessory – For Completion

EMOM 16 Minutes

Min 1- Bear Hug Hinge Squats (8 rep cap)

Min 2- 15 DB Bench Row (moderate light load)

Min 3- Pause Leg Lifts*

Min 4- Rest

C)Every 5 Minutes for 30 Minutes

200/175m Ski

400/350m C2 Bike

200/175m Row