MONDAY

CrossFit

WEIGHTLIFTING
10′ to find 1 Rm of the Day of Power Snatch
10 rounds E30OM
with the 70% of 1 Rm

WOD
For Time
T-2
100 cals Row
75 Overhead Squats 60/42,5

Conditioning

STRENGTH
Total body

METCON
4 rounds
45″ work 15″ rest
Box Jumps
Ski or Bike
Burpees to Plate

TUESDAY

CrossFit

SKILL
Bar Muscle Up

WOD
Amrap 20′
5 Bar Muscle Ups
15 Push Ups
25 Air Squats

Conditioning

STRENGTH
Upper body

METCON
For time alternating with a partner
150 cals Row
skip every 15 cals
15 American Swings after each set

WEDNESDAY

CrossFit

STRENGTH
Push Press
4 x 4
rest 2′ between rounds

WOD
Every 3′ x 5 rounds
10 Push Presses 50/35
10 Dumbell Step over the Box
25 Double Unders

Conditioning

STRENGTH
Total body

METCON
Amrap 15′
200 mt Run
15 Plate Ground to Overhead
10/8 cals Bike

THURSDAY

CrossFit

WEIGHTLIFTING
6 rounds for quality
Clean Pull + Power Clean + Squat Clean + Front Squat
1″ pause in catch

WOD
4 rounds for time
21 Deadlifts
15 Burpees over the Bar
9 Hang Power Cleans

Conditioning

STRENGTH
Lower body

METCON
Tabata
– Wall Ball shots
1′ rest
– Russian Swings
1′ rest
– Jumping Pull Ups
1′ rest
– Mountain Climbers

FRIDAY

CrossFit

STRENGTH
Friday Pump
3/4 rounds
8 Hip Thrusts
12 Box Hip Extensions
15 Ring Rows or Australian Pull Ups

WOD
Surprise!

Conditioning

STRENGTH
Total body

METCON
Open 19.3 adapted