Monday

Elite Wellness – CrossFit

Deadlift (4×10)

*All sets between 50-60%

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes-

9 Cal Bike

6 Power Snatch (95/65)

3 Muscle Ups

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)6 Rounds

1 DB Snatch Complex

Rest 2:00

1 Complex = 6 Alternating DB Snatch into 6 Alternating DB Squat Snatch into 6 DB OHS (Alternate OHS arm each round)

2)6 Rounds

6 Burpee Get Overs 40/36″

25′ Sandbag Walking Lunges 150/100lbs

6 Burpee Get Overs 40/36″

6 Deficit HSPU 8/6″

Rest 1:00

3)Work up to a heavy Cluster single

Then

Cluster into Thrusters

5×70%, 5×70-75%, 4×75%

4×75-80%, 3×80%, 3×80-85%

4)3 Sets:

1 set Vested Push Ups (repeatable set)

20 Vested Russian Twist with DB

1 set Vested Push Ups (repeatable set)

Rest as needed

5)All Running (road or Air)

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

90:00 w/ Heart Rate @ 180-age