Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Back Squat

1×1 @80%

Then : EMOMx10

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:30

12 Deadlift 165/110lbs

6 Hang Power Cleans 165/110lbs

12 Chest to Bar Pull Ups

*Rest 2:00

AMRAP 2:30
*Continue where you left off in first AMRAP

Metcon (No Measure)

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

1)Cardio:

3000/2700m Row

Rest 4:00

2000/1800m Row

Rest 2:00

1000/900m Row

2)Every 2:00 for 18:00 – Rotate Movements (3 sets of each)

12 Strict HSPU

14 Deficit HSPU 4/2″

16 HSPU

*Scale to maintain smooth/unbroken reps

3)Accessory:

Every 2 Minutes for 12 Minutes

10 Body Weight Split Squats (R)

10 Body Weight Split Squats (L)

5 Paralette Shoot Throughs