We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

02.23.2015

Main – CrossFit

Warm-up

*Monster walk band series

*5 Goblet Squats W/ Band

*Then with an empty bar:

3 Snatch Pull

3 Dude Pull

3 Power Snatch

3/3/3 Snatch Press

3 Snatch

Weightlifting

A): Snatch (EMOM x 10:00; Sn; @ 80%+)

Base off of your Heaviest Snatch

B): Back Squat (70%x3, 80%x2, 90%x1+; E2M)

Last set go for max reps, leaving nothing in the tank.

Metcon

For Time:

C): Metcon (Time)

For time:

21-15-9 UB sets of:

*Deadlift 225/155

*Thruster 95/65
You will use 1 bar. All sets must be done unbroken (UB). You will do 21 deadlifts UB, drop the bar, then do 15 UB, drop the bar, then 9 UB. You then change weight and do the same for the thrusters. Choose weights that force rest between sets, but that you can actually handle.

Skill Development

D): Metcon (Weight)

3 sets of:

15 Ring Rows

15 Good Mornings w/ 30% of BS or less

-Then-

Tabata Flutter kicks
This should all take 10:00 or less.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!