Wednesday

Elite Wellness – CrossFit

Deadlift (5×4)

*Tempo- (2/x/3/x)

*Build as form allows

Metcon (AMRAP – Reps)

AMRAP 2 Minutes x 4:

16 Burpees Over bar

MAX Front Squats in remaining time

*Rest 2min between AMRAP’s
R1: 80%

R2: 75%

R3: 70%

R4: 65%

Metcon (No Measure)

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

1)AMRAP 8 Minutes

Sets of 12 UB Toes to Bar

2)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

3)4 rounds

:30 Max Alternating Arm DB Bench (moderate heavy load)

:30 Rest

Then,

4 rounds

:30 V Ups (20 rep cap)

:30 Rest

Then,

4 rounds

:30 Side to Side Dead Hang

:30 Rest