Monday

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

8 Up-Downs

6 Groiners

Into…

2 ROUNDS

8 PVC Pass Throughs

6 PVC Back Squat*

4 Burpees Over PVC

*Second round perform PVC OHS

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Light-Moderate complex of:

1 Power Snatch

+

1 Snatch Balance

+

1 Overhead Squat

(Score is Weight)

BOOTCAMP:

15 Minute EMOM

Min 1 – 10 Single DB Overhead Squat*

Min 2 – Max Hollow Body Flutter Kicks

Min 3 – 10/10 Strict Press per arm

*Sub DB front squats for athletes with mobility restrictions

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 Power Snatch (155/105)|(115/75) or Up Down Devil’s Press (35/25)

3 Burpees Over the Bar

Immediately Into…

6 ROUNDS

3 Power Snatch or Devil’s Press (35/25)

5 Burpees Over the Bar

(Score is Time)

KG BB: (70/55)|(50/35)