Tuesday

Elite Wellness – CrossFit

Back Squat (2×3)

*Complete as a 10min EMOM

*2×3 Sets at each percentage:

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

Metcon (Time)

For Time:

10-12-14-16-18

Box Jump Overs (30/24)

Double DB Snatch (50/35)(RX+=60/40)
*Rest 1min after each round, i.e:

complete 10 jump over and 10 snatch then rest

Metcon (No Measure)

“AFTER PARTY”- Complete 0-5 of the following:

1)6 Rounds

10 Back Rack Walking Lunges

Rest 2:00

2)4 Rounds:

100m Forward Sled Drag (light load)

10 Da Vinci Raises

:30 External Rotation Ring Hold

3)For Reps

Max Calorie Row in 1:00

Rest 4:00

Max Calorie Row in :50

Rest 4:00

Max Calorie Row in :45

Rest 4:00

Max Calorie Row in :40

4)For Reps

From 0:00 – 3:00

150m Sandbag Bear Hug Carry 150/100lbs

Max Rep Chest to Bar Pull Ups

From 3:00 – 6:00

150m Sandbag Bear Hug Carry 150/100lbs

Max Rep Strict HSPU

From 6:00 – 9:00

150m Sandbag Bear Hug Carry 150/100lbs

Max Rep Chest to Bar Pull Ups

From 9:00 – 12:00

150m Sandbag Bear Hug Carry 150/100lbs

Max Rep Strict HSPU

From 12:00 – 15:00

150m Sandbag Bear Hug Carry 150/100lbs

Max Rep Chest to Bar Pull Ups

From 15:00 – 18:00

150m Sandbag Bear Hug Carry 150/100lbs

Max Rep Strict HSPU

5)All on a C2 Bike:

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