May 15, 2019

CROSSFIT
Conditioning
Metcon (Time)
5x400m Run
2 min rest between rounds
Strict 2 min rest

SWEAT
Hell on Wheel! (5 Rounds for reps)
5 Rds
3 MIn Amrap
5 Cal Bike
10 Wall Balls (20/14)
15 Double Unders
3 Min Rest Between Rounds
Each round is an all out sprint. 2-3 times through each set is the goal. If you don’t have DU, modify to singles or lateral hops so you don’t stop moving.

YOUTH WEIGHTLIFTING
Weightlifting
Muscle Snatch (3X3)
Snatch Pull + Snatch (4X3reps)
Not allowed to move up in weight unless making contact with the bar. Use the snatch pull as practice!
Strength
Dumbell Z Press (5X5)
Seated on the floor with feet straight out in front.

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