Saturday

Elite Wellness – CrossFit

Metcon (Weight)

EMOMx12:

Min 1-4: 2 Mid Hang Clean+1 Jerk

Min 5-8: 2 Low Hang Clean+1 Jerk

Min 9-12: 2 Clean+1 Jerk
*4 sets of each position should be completed

Metcon (Time)

3 Rounds:

24 KB Swings (70/53)

300m Run
*Rest 2min between rounds

Metcon (No Measure)

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

1) For Weight

Strict Press

5 @50%

5 @60%

5 @70%

AMRAP @80%*

*If you get 9 reps or less, rest 3:00 and repeat

2)For Time

Row 1k

15 Double DB Snatches 50s/35s

Rest 1:30

200m Farmer’s Carry 50s/35s

Row 1k

Rest 1:30

15 Double DB Snatches 50s/35s

200m Farmer’s Carry 50s/35s

Rest 1:30

Row 1k

Rest 1:30

15 Double DB Snatches 50s/35s

200m Farmer’s Carry 50s/35s

3)For Reps

AMRAP 25 Minutes

1200/1000m Bike

Rest 2:30

4)For Completion

Every 4:00 for 24:00 – Rotate Movements (2 rounds of each)

1 Big Set of Deficit HSPU 8/4″

1 Big Set of Deficit HSPU 6/3″

1 Big Set of Deficit HSPU 4/2″

5)For Completion

EMOM 5 Minutes

:20 Chin Over Bar Hold

into

EMOM 5 Minutes

8 Good Mornings (VERY light load)