Saturday

Elite Wellness – CrossFit

Push Press (3×10)

*All sets between 60-70%

*Goal is unbroken sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 2

12 DB Snatch 55/40bs

30 Double Unders

8 Chest to Bar Pull Ups

30 Double Unders
*Rest 2min between AMRAPs

*Pick up where you left off

Metcon (No Measure)

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

1)For Time

2 Rounds

30 Pistols

2/1.8k C2 Bike

Rest 2:00

2 Rounds

Rest 2:00

1 Round

2)For Weight

Work up to a heavy Snatch Complex

Then

Every 4:00 for 16:00

2 Snatch Complex @80% of heavy complex

Snatch Complex = Power Snatch + OHS + Squat Snatch + OHS + Hang Squat Snatch + OHS

3)AMRAP 27 Minutes

60/54 Calorie Row

Rest :90

4)5 Rounds

1:00 Max Wall Walks

Rest 3:00

5)All on a Bike or Ski Erg:

MAFF Session

Warm Up

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

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

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age