WEDNESDAY 6/6/18

Elite Crossfit 18.2-11.jpg

WARM UP
2:00 Bike OR Row
15 reps total
1 Rep: L/R Spiderman+PVC Kang Squat+2 Air Squats

STRENGTH
BACK SQUAT
In 15 Minutes…
Build to a Heavy Set of 5 (30X1)

WORKOUT
EMOM x 11 MINUTES
5 Front Squat (135/95)
4 Push Press
3 Thrusters
*If you don’t make the minute, rest the following minute then start the next round at 1 rep less, each movement ex: 4,3,2

Bonus Workout for Open Gym. Three Options for bias (Strength, Gymnastics OR Conditioning). Choose one and get after it!

STRENGTH
Power Clean
1.1.1x 7 sets; rest 2 minutes between sets; @moderate load

GYMNASTICS
EMOM x 18 Min
1st: 2 Strict Parallette HSPU
2nd: 7 Strict TTB

CONDITIONING
Recovery work (50%/EZ)
1 min Bike
1 min single unders
1 min row
1 min plank
1 min step-ups
x 6-8 sets