MONDAY 6/8/18

Elite Crossfit 18.2-33.jpg

STRENGTH

EVERY 2:00 x 6 SETS
1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy

WORKOUT
"Nasty Girls"
FOR TIME
3 Rounds
50 Air Squats
7 Ring Muscle Up
10 Hang Power Cleans (135/95)

(15:00 hard cap)

BONUS OPEN GYM

STRENGTH

Back Squat
3-3-3-3-3; (70-75%)

GYMNASTICS
EMOM x 20 min
1-2 strict MU (if good strict wear 20# vest)

CONDITIONING
*We are practicing the open workouts here, these are not to be done at race paces. Feel them out and learn how/when to break. Break everything up into manageable sets, 5s on thrusters and 3-4 on BMU. This will inhibit you from getting super sore tomorrow but still getting the volume/ practice in.

2 Sets (70%)
AMRAP x 6 min
30 WB (20/14)
60 DU
5 MU

3 min Rest

6 min AMRAP
8 BMU
15 thrusters (95)

3 min Rest

6 Min AMRAP
3-6-9-12 etc
Clean and jerks (135)
50 Du after each set