• Tuesday

    CrossFit Altius – CrossFit Warm-up Coaches Choice Push Press (70%x5, 75%x5, 80%x5 – record last set) Metcon (Time) For Time: 21-15-9 Dead Lifts, 225/155 (RX+) 185/115 (RX) 400m run AFTER each set. Hip Extension (3×15, add weight only if productive) weighted hip extension with bar

  • Monday

    CrossFit Altius – CrossFit Warm-up Coaches choice Back Squat (4×3, 85%) Snatch (75% 1×3, 80% 1×2, 85% 1×2 – record final weight) If full snatch isn’t possible due to mobility do a power snatch. When finished work on OH squat form with a PVC or empty bar. Metcon (Time) 3 Rounds: 15 Burpees 20 Pull-Ups

  • Saturday 05/21/16

    CrossFit Altius – CrossFit EMOM Clean and Jerk (EMOMx10: 1 Clean and Jerk climbing) Metcon Pull-ups (25 strict pull-ups) If you can do Strict then do that. If you cannot work on negatives or from the knee. See coach for scale Metcon Metcon (AMRAP – Reps) 0-8 Minute: 6 minutes on rower or airdyne +