CrossFit Gym

Fitness	Performance
EMOM for 8 Minutes	Every 3 Minutes for 12 Minutes
5 Hang Power Cleans + 4 Front Squats + 3 Push Press	Clean Pull + Power Clean + Front Squat + Jerk (3+2+3+2)
	Work to the days heavy for the complex

WORKOUT 13.3	Every 2 Minutes for 6 Minutes
MEN – includes Masters Men up to 54 years old	Clean & Jerk 70/2, 75/2, 80/2
Complete as many rounds and reps as possible in 12 minutes of:	Every 3 Minutes for 12 Minutes
150 Wall balls (20 lbs to 10′ target)	Clean & Jerk 85/1, 90/1, 95/1×2
90 Double-unders
30 Muscle-ups	“Diane”
	21-15-9
	Deadlifts 102/62
	Handstand Push Ups

Extra: This is ideally done separate from the rest of the training	Extra: This is ideally done separate from the rest of the training
Row 1500 Meters easy	Row 1500 Meters easy
Then Row 3×500 meters at your best 1000m pace	Then Row 3×500 meters at your best 1000m pace
Row 1500 Meters easy	Row 1500 Meters easy

CrossFit Gym 2-9-16