MONDAY

CrossFit

SKILL REVIEW
Handstand Walk

WOD
In 5′
Row or Run 500/400 mt
30 American Swings 32/24
amrap handstand walk*
rest 3′
In 5′
Row or Run 500 mt
30 single arm KB Clean and Jerks – 5 reps max each side
amrap one arm Front Rack KB Walking Lunges*
rest 3′
* 1 rep = 1 mt

Strength & Conditioning

STRENGTH
Total body

METCON
For time
50-30-20-10
Burpees
Overhead Reverse Lunges
cap time 15′

Newbie:
13′ amrap
10 Down Ups
15 Sit Ups
20 Reverse Lunges
rest 30/40″ between rounds

TUESDAY

CrossFit

WEIGHTLIFTING
Emom 8′
Muscle Snatch + 2 Snatch Balance

WOD
At 0:00
5–10–15–20–15–10–5
Overhead Squats (50/35)
Toes-to-Bars

At 10:00
Amrap DU

At 13:00
5–10–15–20–15–10–5
Hang Power Snatches
Pull Ups

Strength & Conditioning

STRENGTH
Upper body

METCON
15′ amrap
Athlete A
250/200 mt Row
Athlete B
10 Hands Off Push Ups KB touch
20 Russian Swings
Score: mt Row

WEDNESDAY

CrossFit

WOD
5 rounds
T-2, alternating
20 cals Bike
25 Wall Ball
20 Sit Ups
25 cals Row
20 Push Ups
cap time 30′

Strength & Conditioning

STRENGTH
Core

METCON
3 rounds
90″ work 30″ rest
Box Jumps
Dumbell Snatches
No push up Down Ups

THURSDAY

CrossFit

STRENGTH
Core Strength
3/4 rounds
– 20/20 mt Unilateral Carry or Bear Hug Carry
– 10 Plate presses from Hollow + 10″ Hollow Hold
– 12 Back Extensions

WOD
Metcon 30′ total
1′ on 1′ off x 5 rounds
7 Steps over the Box
10/12 Handstand Push Ups, start strict
1′ on 1′ off x 5 rounds
15 Burpees
15 American Swings

Strength & Conditioning

STRENGTH
Lower body

METCON
3 rounds
400 mt Run
3 rounds*
9 Double DB Deadlifts
7 Hang Power Cleans
5 Push Presses

*Newbie:
9 Plate Deadlifts
7 Air Squats
5 Plate Ground to Overheads

FRIDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 5 rounds:
Power Clean + Power Jerk + Split Jerk

WOD
For Time:
Run 2 miles
Rest 2 minutes
20 Squat Cleans, 135#
20 Box Jumps, 24″
20 Walking Lunge Steps, 45# Plate Overheads
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2 minutes
Run 2 miles

Strength & Conditioning

STRENGTH
Total body

METCON
8 rounds for time
8/10 Renegade Rows
12 cals Row
18 Air Squats
cap time 15′

Newbie:
13′ amrap