Monday 12/19/2016

A.  Strength

Back Squat 

Heavy set of 10(75%+)

B.  Olympic Lifting  

Posted on www.hypeweightlifting.com 

C.  Metcon

 CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)

Includes Masters up to 54 years old

0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

D.   Gymnastics

a.  Posted on www.hypegymnastics.com 

100 HR Push-ups 

*For quality not time.  

E.   Conditioning 

EMOMx12 

6 Clean & Jerks 95/65

6 Bar Facing Burpees

F.  Accessory Work

4x10 BTN Snatch Press

4x10 Seated good mornings

4x10 Seated DB z Press