• Friday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Power Clean (75% 2×3, 80% x 3, 85% x 3, not TnG) Record 85% set Metcon (AMRAP – Rounds and Reps) 20 min AMRAP: 4 HSPU’s (RX+) 2 wall walks (RX) 10 push ups 14 KBS 53/35

  • Open Gym

    CrossFit Altius – CrossFit Warm-up Coaches Choice Metcon (No Measure) 4-5 giant sets NOT for time: 1.Underhand barbell row x 8-10 2.GHD sit up x 12 3.Kneeling One arm strict press with DB or KB x 8 each arm 4.Alternating Bicep curl with DB’s x 10 each arm

  • Wednesday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Front Squat (Pause Front Squat + Front Squat – 70%, (1+1) x 5) 3 second pause with NO bounce out of the bottom. Metcon (AMRAP – Rounds and Reps) AMRAP 6 min: 3 pwr cleans 4 front squats 5 push jerks **115/85 (RX+) 95/65 (RX) 500m Row (Time)