Wednesday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 3 Minutes

.8 Bike

50 Double Unders

Max Push Jerks in remaining time 135/95lbs

Rest 3:00

AMRAP 3 Minutes

.65 Bike

40 Double Unders

Max Push Jerks in remaining time 155/110lbs

Rest 3:00

AMRAP 2 Minutes

.5Bike

30 Double Unders

Max Push Jerks in remaining time 175/125lbs
RX+= Push Jerks at:

165/115

195/135

235/155

Metcon (No Measure)

4 Rounds:

:30sec MAX Strict T2B

:30sec Rest

-directly into-

4 Rounds:

:30sec MAX Empty Barbell Reverse Curls

:30sec Rest

Metcon (No Measure)

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

1)AMRAP 26 Minutes

Run 300m

Ski 300m

Row 300m

Rest 3:00

2)2 Rounds

400m Run

18 GHD Sit Ups

Then,

3 Rounds

300m Run

14 GHD Sit Ups

Then,

4 Rounds

200m Run

10 GHD Sit Ups

3)Until you reach 30 Reps

AMRAP 1 Minute

Max Rope Climbs

Rest 2:00

4)Option A

Squat Snatch

1×1 @75%

1×1 @80%

4×1 @85-95%

1×1 @80%

Option B

Squat Clean

1×1 @75%

1×1 @80%

4×1 @85-95%

1×1 @80%

The goal is to choose the lift you did not do a variation of the day before and have some fun with a heavy singles session