Monday

Elite Wellness – CrossFit

Deadlift (1×1)

*Complete reps/percentages

6 @ 62.5%

5 @ 72.5%

4 @ 82.5%

1 @ 92.5%

Metcon (Time)

For Time

50 Double Unders

7 Burpee Muscle Up

7 Clean and Jerk 185/130lbs

50 Double Unders

5 Burpee Muscle Up

5 Clean and Jerk 185/130lbs

50 Double Unders

3 Burpee Muscle Up

3 Clean and Jerk 185/130lbs
*Scale with Burpee Pull Up or Ring Row

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)For Time

Handstand Walk Simulator Progression Week 2

All unbroken

15-20-25-30-35-30-25-20-15 foot Handstand Walk

2)For Completion

Every 3:00 for 15:00

12 Single Arm Bent Over DB Row (6 per arm, heavy load)

12 Sandbag Bear Hug Walking Lunge Steps (6 per leg)

Plank DB Pull Through accumulation in remaining time

3)5 Rounds

Max Calorie Bike @ Reach Pace*

Rest 3:00 between efforts

*For Calories to count:

Men must hold over W

Women must hold over 300W

As soon as you are not able to hold the required threshold pace, rest 3:00 and repeat

4)AMRAP 5 Minutes x 5

500/400m Ski

26 Alternating Pistols

Max Distance Ski in remaining time

Rest :90 Between AMRAPs