Tuesday

Elite Wellness – CrossFit

Power Clean (1×3)

Complete 2×3 at each percentage:

70%, 67.5%, 65%, 62.5%, 60%

*Complete a set every :60-90sec

Metcon (Time)

5 Rounds:

12 Weighted Sit Ups (RX+=GHD)

10 Bar Facing Burpees

8 Deadlifts (225/155)

Metcon (No Measure)

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

1)All Running

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

2)AMRAP 2:30 x 3

9 Push Presses 135/100lbs

30′ Sandbag Bearhug Carry 150/100lbs

Rest 2:30

Continue where you left off after each rest period.

3)EMOM 10 Minutes – If you have a vest try it

1 – 1 Smooth set of vested Chest to Bar Pull Ups

2 – 1 Smooth set of Bar Muscle Ups

4)3 Rounds:

15 Weighted Hip Extensions

1:00 Mixed Grip KB Carry (switch position at :30)

5/5 Pistol Negatives

Rest 1:00