Elite Wellness – CrossFit
Power Snatch (1×1)
*Build to a single between 80-90%
*Then Complete:
2×3 (70%)
2×3 (67.5%)
2×3 (65%)
2×3 (62.5%)
2×3 (60%)
Metcon (No Measure)
5 Rounds:
:20 Hollow Hold
directly into
:30 Plank Hold
directly into
:10 Rest
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)Until 1/.9K is reached
Every 4:00
Ski for max distance in :30
2)For Completion
1 Hard Set of Bar Muscle Ups
Rest 3:00
1 Hard Set of CTB Pull Ups
Rest 3:00
1 Smooth Set of Bar Muscle Ups
Rest 2:00
1 Smooth Set of CTB Pull Ups
Rest 2:00
1 Easy Set of Bar Muscle Ups
Rest 1:00
1 Easy Set of CTB Pull Ups
3)AMRAP 8 Minutes
10/8 Calorie C2 Bike
1 Legless Rope Climb
10 Burpees
1 Legless Rope Climb
4)3 Rounds
200m Row
18 KB Swings 53/35
25′ HS Walk
200m Row
18 KB Swings 53/35
25′ HS Walk
Rest 2:00
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