Wednesday

Elite Wellness – CrossFit

Deadlift (1×5)

*Work up to a heavy set of 5 touch and go

Metcon (Time)

8 Rounds:

9/6 Cal Bike

12 KB Snatch (53/35)
RX+= 70/53

Metcon (No Measure)

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

1)For Time

41/33 Calorie Ski

19 Front Squats 205/140lbs

41/33 Calorie Ski

Rest 4:00

41/33 Calorie Ski

14 Front Squats 235/160lbs

41/33 Calorie Ski

Rest 4:00

41/33 Calorie Ski

9 Front Squats 255/170lbs

41/33 Calorie Ski

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)Until 10/9K is completed

2:00 Row

2:00 C2 Bike

2:00 Row

Rest 2:00

4)EMOM 12 Minutes

1- 12 Pendlay Rows (moderate load)

2- 25 Russian Twists (hold light plate)

3- Banded March