Elite Wellness – CrossFit
Metcon (No Measure)
Come join us out at Troika Strength & Conditioning this Friday night for the Crosstown Throwdown! The 6:15pm class will be cancelled for that night. There will be food trucks among other vendors so come and have a good time!
Metcon (Weight)
Front Squat + Split Jerk
6×3 @70% of 1RM Split Jerk
Metcon (Weight)
3 Rounds
10 Seated DB Strict Press
Directly into
10 DB Bench Press
Rest 3:00
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)Until 150 KB Snatches are completed:
AMRAP 2 Minutes
20/15 Calorie Row
12 Goblet Squats 53/35lbs
Max Rep KB Snatch 53/35lbs in remaining time
Rest 1:00
2)4 Rounds
1 Smooth Set of Strict HSPU
Then
1 Max Set of Strict HSPU
Rest 3:00 Between all sets
3)3 Sets:
50′ Heavy Suitcase Carry (right)
;20 Lunge Pulse (right)
50′ Heavy Suitcase Carry (left)
;20 Lunge Pulse (left)
Rest :90
4)For Time
Warm Up
15:00 Bike @ Forever Pace
then:
500m C2 Bike @ Send Pace
5:00 @ Recovery Pace
450m C2 Bike @ Send Pace
5:00 @ Recovery Pace
400m C2 Bike @ Send Pace
5:00 @ Recovery Pace
350m C2 Bike @ Send Pace
Recent Comments