MONDAY

CrossFit

STRENGTH
5 sets of 3/5 x 1 1/4 Squat
rest 2′ between sets

WOD
For time
3 rounds
21 Deadlifts
15 Back Squats
9 Bar Muscle Ups
Rx 70/50

Strength & Conditioning

STRENGTH
Lower body

METCON
Amrap 10′
15 Wall Ball shots 20/14
15 Push Ups, perfect form
30 Sit Ups
rest 1′
Amrap 6′
9 Russian Swings
9 V-Ups
9 Mountain Climbers

TUESDAY

CrossFit

METCON
Emom 25’/30′
0 – 1: 45″ Box Jump Overs
2 – 3: 8/10 Single Arm DB Shoulder to OHs each
3 – 5: 200 mt Run or 60″ Bike
5 – 6: 45″ Handstand Push Ups

CASH OUT
3/4 rounds
10+10″ Side Plank Rotation + Side Star Plank (L)
12 Body Saws (on c2/rings/med ball)
10+10″ Side Plank Rotation + Side Star Plank (R)

Strength & Conditioning

STRENGTH
Total body

METCON
For time
100 DB Clean and Presses*
*every minute: 5 Burpees – newbie 3

WEDNESDAY

CrossFit

STRENGTH
3 rounds
5 Strict Weighted Chin Ups Chest to Bar, perfect form
rest 1′
10 mt Front Rack Walking Lunges, Double KB Front Rack
rest 1′

WOD
For time
4 rounds
12 DB KB Front Squats
12 Pull Ups Chest to Bar
12/9 cals Row, damper @10
12 Toes to Bar
36 Double Unders / 70 Single Unders
rest 1′
cap time 20′

Strength & Conditioning

STRENGTH
Upper body

METCON
3 rounds for time
500 mt Run
21 Burpees to plate
12 American Swings 32/24

THURSDAY

CrossFit

WEIGHTLIFTING
10′ to establish a heavy rep
Power Clean + Hang Power Clean + Power Clean

WOD
For time
Amrap Power Cleans* until you hit 75 reps
then:
3 rounds for time
15 Burpees over the Bar
30 Wall Ball shots
* 42,5/30 kg
cap time 20′

Strength & Conditioning

STRENGTH
Total body

METCON
4 rounds amrap
45″ work 15″ rest
Row
Box Jumps
Cross Mountain Climbers
No Push Up Tuck Jumps
rest 60″ after each round (75″)

FRIDAY

CrossFit

STRENGTH
Prisoner Session

WOD
For time
4 rounds
400 mt Run
20/15 cals Bike
40 Sit Ups
30 American Swings

Strength & Conditioning

STRENGTH
Core

METCON
Amrap 5′ x 4 rounds
3 Plate G2OH
3 Strict Presses
3 Plate Overheads / Bear Hug Walking Lunges
Notes:
– 1′ rest between AMRAPs
– +3 reps each set