MONDAY

CrossFit

WEIGHTLIFTING
Snatch
Every 90” x 6
Muscle Snatch + Snatch Balance + OHS

WOD
Amrap 12′
14 DB Snatches Alt
21 Double Unders
7 DB one arm Overhead Squats each*
35 Double Unders
*scale to 7 DB Thrusters each

Strength & Conditioning

STRENGTH
Upper body

METCON
Emom 18′
20/15 cals Row
7 Push Ups + 7 Burpees
15 Box Jumps

TUESDAY

CrossFit

SKILL
Bar Muscle Up
12′ Volume Accumulation
4/7 Bar Muscle Ups UB
Run, Row, Bike or Rope Jump 40/50″
6/12 mt Handstand Walk
Run, Row, Bike or Rope Jump 40/50″

RACE DAY
500 mt Run with plate 15/10
4 rounds for time
15/10 cals Bike
20 American Swings 32/24
Cap Time 15′
Performance sub 12′

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds
20 Dumbell Snatches
15 Dumbell steps on Box
15 Sit Ups
cap time 12′

WEDNESDAY

CrossFit

STRENGTH
Strict Press
3 x 8, 1″ pause @top

WOD
Team of 2
4 rounds
20 Synchro Box Jump Overs
20 Synchro Shoulders to Overhead
18/25 cals Row (Partner A) while partner B hangs*
18/25 cals Row (Partner B) while partner A hangs*
Cap time 20′
Performance 18′

Strength & Conditioning

STRENGTH
Core

METCON
For time
Run 1000 mt
3 rounds
60 Single Unders
35 Wall Ball shots
20 Down Ups
10 Strict Pull Ups

THURSDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 6
1 Low Hang Power Clean
1 Hang Squat Clean

WOD
For time
18-15-12-9
Squat Cleans
Burpees over the Bar
Toes to Bar

Strength & Conditioning

STRENGTH
Total body

METCON
5 rounds
1′ Row
1′ American Swings
1′ rest

FRIDAY

CrossFit

METCON
BENCHMARK: Chelsea
EMOM in 30 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
+ scale to have 20-30″ of rest in the first rounds
+ Pull Ups > Jumping Pull Ups (open standard)

Strength & Conditioning

STRENGTH
Lower body

METCON
Interval
3 rounds 35″ work 25 rest
– Bike or Ski
– Mountain Climbers
– Air Squats
2 rounds 45″ work 15 rest
– Row or Bike or Ski
– Mountain Climbers
– Air Squats