MONDAY

CrossFit

WOD
Amrap 25′
Team of 4
Couple 1: 500 mt Run
Couple 2: Amrap*
Couble 2: 500 mt Run
Couple 1: Amrap*

*Amrap
10 synchro Burpees over the Box
10 synchro KB complex (1 Hang Clean + 1 Front Squat ) – 5 each – heavy!
Score: total reps

Strength and Conditioning

STRENGTH
Lower body

METCON
Team of 2
in 15′
Buy in
1800/2000m Row
+ amrap:
40 alternate DB Snatches
40 Med Ball Sit Up Throws
40 sync Air Squats

Newbie:
1800 mt Row
amrap
40 DB Snatches or Plate G2O
40 Sit Ups
40 sync Air Squats

TUESDAY

CrossFit

STRENGTH
Back Squats
10-8-6-4-2
Shoulder Presses
10-8-6-4-2
Cap time 25′

WOD
Amrap 12′
Ladder Up of 3
Cals Bike
American Swings

Strength and Conditioning

STRENGTH
Total body

METCON
For time
21/18/15/12
Hang DB Cleans
Box Jump Overs
Push Ups

WEDNESDAY

CrossFit

WEIGHTLIFTING
Snatch
3 x 3 segmented Squat Snatches
Emom 7′
1 Squat Snatch + 2 Overhead Squats

WOD
2 rounds for time
35 Power Snatches 35/25 kg
35 Overhead Squats
75 Double Unders

Strength and Conditioning

STRENGTH
Upper body

METCON
16/20′ emom
– 20/30 Plate Walking Lunges
– 12/20 Burpees to Plate
– 1′ cals Bike/Ski
– 1′ rest

THURSDAY

CrossFit

WOD
3 rounds
2′ for mt on Machine
1′ Deadlift
1′ Wall Ball shots

METCON CASH OUT
Amrap 4′
30″ Work 30″ Rest
Handstand Plate Step Ups
rest 1′
Amrap 4′
30″ Work 30″ Rest
Hollow Rocks
rest 1′
Amrap 4′
30″ Work 30″ Rest
V-Ups

Strength and Conditioning

STRENGTH
Total body

METCON
18′ amrap
400mt Run / Row
30 Wall Ball shots
50 Double Unders / 100 Single Unders

FRIDAY

CrossFit

WOD
Emom 30′
3/5 unbroken Bar Muscle Ups
10 unbroken Hang Power Cleans
15 Box Jump Overs
15/20 cals Row
rest 2′

Strength and conditioning

STRENGTH
Core

METCON
19.4