Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
AMRAP 20 Minutes
30 Squat Snatches (95/65)(RX+=115/85)
60/45 Calorie Row
20 Squat Snatches (115/85)(RX+=165/115)
60/45 Calorie Row
10 Squat Snatches (135/95)(RX+=195/135)
60/45 Calorie Row
Max Squat Snatches at (155/110)(RX+=215/155)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-5 of the following:
1)6 Rounds
10 Back Rack Walking Lunges
Rest 2:00
2)For Completion
3×10/10 Single Leg KB RDL
3x 20 Banded Resisted Push Ups into Max Plank hold on last rep
3)Every 6 Minutes for 30 Minutes
Max Distance Echo Bike in :45
4)Back Squat
Work up to a single between 80 and 90%
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
*complete 3 seated box jumps after each set
5)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
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