Wednesday

Elite Wellness – CrossFit

Metcon (Weight)

Every 2:30 Minutes for 5 Sets

3 Tempo Pull Squat Snatch
*Build ONLY if weight is moving SMOOTH

*If you failed a rep don’t add weight

Metcon (Time)

8 Rounds:

8 Single DB Squat (50/35)

16 Alt. DB Snatch (50/35)

Metcon (No Measure)

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

1)Back Squat

Work up to a single between 80-90% of 1RM

Then

10 Rounds

3 Back Squat*

3 Seated High Box Jumps

Rest as needed to remain fast

*2 Sets each at descending weight(70-67.5-65-62.5-60%)

2)Until you reach 12 rope climbs:

AMRAP 2 Minutes

Max Rope Climbs

Rest 1:00

3)Until you complete 80 Push Presses:

AMRAP 1 Minute

0.3k AAB

Max Push Press 135/100lbs in remaining time

Rest 1:00

4)Climb the Ladder for 30 Minutes

300m Ski

Rest :30

400m Ski

Rest :30

500m Ski

Rest :30

600m Ski

Rest :30