Tuesday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

30 Front Squats (100/70)

40 Pull Ups

30 Thrusters (100/70)

*Rest 2min

25 Front Squats

35 C2B

25 Thrusters

*Rest 2min

20 Front Squats

30 Bar Muscle Ups

20 Thrusters

Metcon (Weight)

3 Sets: Optional (if time)

10 Seated DB Press

15 Barbell Goodmornings (Light load)

4 Wall Walks

Metcon (No Measure)

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

1)For Time

100m Sandbag Carry 150/100lbs

15 Burpees to Target

9 Sandbag Over Shoulder 150/100lbs

100m Sandbag Carry 150/100lbs

12 Burpees to Target

7 Sandbag Over Shoulder 150/100lbs

100m Sandbag Carry 150/100lbs

9 Burpees to Target

5 Sandbag Over Shoulder 150/100lbs

2)AMRAP 10 Minutes

60′ HS Walk

Rest as needed

3)Choose one modality to work on through the entire phase:

1) Run 3 miles (Checkpoints every 1 mile)

2) Row 6,000/4800m (Checkpoints every 2/1.6k)

3) Ski 6,000/4800m (Checkpoints every 2/1.6k)

4) Bike 12/9.6k (Checkpoints every 4/3.2k)

4)Option A

Every 1:30 Until Failure

2 Touch and Go Power Cleans (70%)

10 Round Cap

Option B

Every 1:30 Until Failure

2 Touch and Go Power Snatch (60%)

10 Round Cap

(add 1 rep every set until you can’t stay unbroken)