Wednesday

Elite Wellness – CrossFit

Deadlift (5×4)

*Every 2min complete a set

*Complete with a tempo (3/x/3/x)

*Build as form allows

Metcon (Time)

6 Rounds:

4 Box Jump Overs (30/24)

6 Bar Muscle Ups

4 Box Jump Overs

12 SA DB Jerks (50/35)
RX+= (70/50)

Metcon (No Measure)

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

1)AMRAP 25 Minutes

4 Front Squats @70%

6 Wall Walks

40′ Sled Drag

40′ Sled Push

Rest 3:00

2)4 Rounds

50′ Double DB OH Walking Lunge

Rest as needed to stay UB

3)EMOM 15 Minutes

1- 10 Pendlay Rows (moderate load)

2- 20 V Ups

3- Side to Side Dead Hang

4)For Weight

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