Elite Wellness – CrossFit
Deadlift (5×2)
*Complete a set every 2min
*Complete each rep with a tempo (3/x/3/x)
*Build in weight as form allows
Metcon (AMRAP – Reps)
3 Rounds:
50 DU
30ft HS Walk
50 DU
30ft HS Walk
MAX UB Front Squats (80% of clean MAX)(10 Rep Cap)
*Rest 2min
Metcon (No Measure)
“After Party”- Complete 0-3 of the following:
1)EMOM 5 Minutes
2 Power Position Snatch + 1 Above Knee Snatch
Every :90 for 5 Rounds
2 Above Knee Snatch + 1 Below Knee Snatch
Every 2:00 for 5 Rounds
2 Below Knee Snatch + 1 Snatch
2)5 Rounds
Row 600/500m
60′ Sandbag Bearhug Lunge 150/100lbs (30′ down and back)
3)10 Rounds
1:00 Bike for Max Distance
Rest 3:00
4)Until you accumulate 40 Reps:
Death by UB Muscle Ups
Death by: 1 Rep the first minute, 2 the second, 3 the third, etc. Only fully completed sets count unless you’re closing out your 40 reps. If you fail a set or decide to start over, rest the full minute before going back to 1.
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