MONDAY

CrossFit

WEIGHTLIFTING
Every 1’30» x 6 rounds
Squat Snatch no feet + 2 OHS

WOD
Emom 12′
3 Power Snatches
3 Squat Snatches*
Odd
40″ Machine for Cals

Score
Worst score on Row
Heaviest + lightest set

*reps can be split

Strength & Conditioning

STRENGTH
Upper body

METCON
Amrap 18′, T-2
You go I go
200/150 meters Row
10 Burpees / Burpees no Push Ups
10 Diamond Push Ups / Hands Off

TUESDAY

CrossFit

STRENGTH
3/4 rounds
2 Strict High Chest to Bars + 4 High Kipping Chest to Bars
8/10 Bar Dips
10/12 Lat Pull Downs
30″ Hollow Rocks with pvc
rest 2′ between rounds

WOD
3 rounds for time:
20 Devil Presses
30 Walking Lunge Steps*
400 meters Run
*hug a plate, a sandbag, a medball or a slam ball… something that is heavy and difficult to hold

Strength & Conditioning

STRENGTH
Total body

METCON
15′ amrap
30 Sit Ups
40 American Swings
50 mt Bear Crawls

WEDNESDAY

CrossFit

STRENGTH
12′ to establish a heavy 4 RM Deadlift

WOD
20′ amrap
5 Deadlifts (85% of strength part)
10 Toes-to-Bars
15 Bar Facing Burpees

Strength & Conditioning

STRENGTH
Lower body

METCON
25-20-15-10-5
DB Thrusters
Burpees no Push Ups
20 Mountain Climbers after each set

THURSDAY

CrossFit

STRENGTH
Cleans from blocks
3 reps every 3′ x 5 rounds
after each set 5 seated High Box Jumps
Focus: speed

WOD
3 rounds
50 Wall Ball shots
35/25 cals Row
200 mt Run
cap time 20′

Strength & Conditioning

STRENGTH
Total body

METCON
For Time:
T-3
150 KB SDHPs
150 Box Jumps
150 DB Snatches
One athlete works, one athlete rests, one athlete waits in plank position
Cash out: 150 Double Unders

FRIDAY

CrossFit

STRENGTH
Friday Pump
4 rounds for quality
– Strict HSPUs amrap
– 10/15 Dumbells or Deficit Push Ups
– 20-30″ Ring/box Support

METCON
5 rounds
1′ Dumbell Push Presses
1′ Burpees to plate
1′ Dumbell Steps on Box
1′ rest

Strength & Conditioning

STRENGTH
Grinder

METCON
4 rounds (23 mins)
In 2′
Row 25/20 cals + amrap Down & Ups
rest 1′
In 2′
Amrap
15 Air Squats
10 Push Ups
5 Strict Pull Ups / Jumping Pull Ups
rest 1′