Wednesday

Elite Wellness – CrossFit

Back Squat (3×10)

*All sets at 60-70%

*If previous weeks have gone smooth up percentages slightly

Metcon (Time)

For Time

3 Rope Climbs

30 DB Box Step Ups (50/35)(20″)

30 Toes to Bar

30 Single Arm DB Shoulder to OH (50/35)

30 Calorie Row
*RX+=70/50lbs, Legless Climbs, Ski Erg

Metcon (No Measure)

“After Party”- Complete 0-3 of the following:

1)AMRAP 40 Minutes

4:00 Run @ Sustain Pace

2:00 Run @ Reach Pace

2:00 Walk as Recovery

2)For Weight

EMOM 3 Minutes

3 Pause Power Position Snatch

Into

EMOM 3 Minutes

3 Pause Low Hang Snatch

Then,

Every 2 Minutes for 12 minutes

3 Below Knee Snatch

3)For Reps

1 Big set of Deficit HSPU 8/6″”

Rest 3:00

1 Big set of Deficit HSPU 6/4″”

Rest 3:00

1 Big set of Deficit HSPU 4/2″”

4)EMOM 16 Minutes

1- 1 Set of Strict Pull Ups*

2- 16 (8/8) Front Rack Lunge (light moderate load)

3- Plank

4- Rest