MONDAY
CrossFit
FOCUS
Bar Muscle Up

WOD
15′ Amrap
Bar Muscle Up
Ladder of 3
after each set
9 Back Squat @42,5/30 kg
9 Box Jump or Box Jump Over

Conditioning
STRENGTH
Upper Body

METCON
4′ work 1′ rest x 3/4
10 Dumbells Push Press (double)
20 Mountain Climber
30 Air Squat

Quality First
DAY 1

TUESDAY
CrossFit
STRENGTH
Deadlift
4 Sumo Deadlift every 2′ climbing x 6 rounds

WOD
4 Rounds
1′ Amrap
Sumo Deadlift High Pull
1′ Amrap
Cal Row
1′ Amrap
Push Press
1′ Rest

Conditioning
STRENGTH
Lower Body

METCON
12’/15′ emom
40″ Bike
20 Double KB DL
12/18 Down and Up

Quality First
DAY 1

WEDNESDAY
CrossFit
WEIGHTLIFTING
Power Endurance
Every 90″ x 5 Rounds
1 Power Clean
1 Squat Clean
1 Hang Squat Clean
Drop the barbell and reset every rep

WOD
Team Wod
18′ Amrap
1 Round each
5 Hang Power Clean
10 Toes to Bar
15/10 Cal Bike

Conditioning
STRENGTH
Core

METCON
Amrap 15′
Ladder of 3
3 Wall Ball
3 Box Jump
3 DB Push Press

Quality First
DAY 2

THURSDAY
CrossFit
CORE
3 Rounds
45″ Weighted Plank
30″ Side Plank Left
30″ Side Plank Right
or
Emom 8′
3/5 Turkish Get Up alternating side and climbing the weight

WOD
Emom 10′
12 American Swing
9 Burpees to Plate
Rest 5′
Emom 10′
1 Round of Cindy
Amrap Double Unders

Conditioning
STRENGTH
UPPER

METCON
team of 2
90 cal row
90 plate step on box
90 burpees to plate
90 ring row
90 cal row

Quality First
DAY 3

FRIDAY
CrossFit
WOD
For Time
1 Mile Run
20 Snatch @60 kg
1000 mt Run
20 Snatch @50 kg
500 mt Run
20 Snatch @42,5 kg

Conditioning
STRENGTH
Total Body

METCON
2 Rounds for Time
400 mt Run
400 mt Row (200 each)
40 Box Step Over
40 Hang Power Clean