Tuesday

Elite Wellness – CrossFit

Metcon (Weight)

Every 3min for 15min:

High Hang Clean + Below Knee Clean + Clean + Jerk
*Complete 1 complex every 3min

*Build as form allows

Metcon (Time)

4 Rounds:

Bike 500m

6 OHS (80% of 1RM Snatch)
*Rest :90 between rounds

Metcon (No Measure)

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

1)AMRAP 1 Minute x 3

Run for Distance

Rest :30

then,

AMRAP :90 x 3

Run for Distance

Rest :45

then,

AMRAP 1 Minute x 3

Run for Distance

Rest :30

then,

AMRAP 2 Minute x 3

Run for Distance

Rest 1:00

then,

AMRAP 1 Minute x 3

Run for Distance

Rest :30

then,

AMRAP 3 Minute x 3

Run for Distance

Rest 1:30

2)Every 3:00 for 15:00

:45 for Legless Rope Climb reps

3)Tabata

(:20 work, :10 rest for 4 minutes; you will complete the 4 minute cycle for each movement)

Tabata GHD Hip Extension Hold

Rest 1:00

Tabata Heavy Bear Hug Sandbag Hold