CROSSFIT

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MONDAY

STRENGTH
5 sets
12 Back Rack Reverse Lunge 6/6
6 Weighted / Strict Chin Ups
*rest minimum 90 sec between, go heavy!

METCON
For Time
15-12-9-12-15 reps of:
Chest-to-Bar
Deadlifts (100/70)
Bar Facing Burpees
*cap time: 12 min

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TUESDAY

STRENGTH
5 sets
2 x 1 Power Clean 2 Push Jerk
*rest 5-sec between reps, 90 sec between sets

METCON
8 min Amrap
Hang Power Cleans (60/40)
Each time you breack perform 30 Air Squat

8 min Amrap
Strict Press (35/20)
Each time you break perform 50 Double Unders
*4 min rest between
*Courtesy of CrossFit.com

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WEDNESDAY

STRENGTH
5 sets
2 Turkish Get Up x side
12 Hanging Knee to Opposite Elbow
rest 60-90 sec

METCON
20 minute Amrap
8 T2B – K2E – K2C
10 DB Front Squats (22/15)
14/12 Calorie Row

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THURSDAY

SKILL
Handstand Practice

METCON
For Time
500 mt Run
15-12-9-6-3
Strict Handstand Push-ups
30-24-18-12-6 24/16
American Swing
500 mt Run
*cap time 14 min

—

FRIDAY

STRENGTH
5 sets
5 Close Grip Bench Press
10-12 Sumo Stance Plate Hug Good Morning
*rest 60 sec

METCON
For Time
800 m Erg
30 Bar Muscle
80 Wall Ball
*12 min cap time

—

SATURDAY

STRENGTH + METCON
Partner Workout
00-10 minutes
8RFT YGIG
«Dumbbell DT»
+
-into-
+
10-25 minutes
10RFT YGIG
19 Wallball (20/14)
19/15 Calorie Row

---

GPP

—

MONDAY

STRENGTH
8 Incline Dumbbell Bench Press
10 Tall Kneeling to Standing
*rest 90 sec
+
6/8 min Emom
Min 1: 45 sec Goblet Wall Sit Hold
Min 2: 12 French Press

METCON
For Time – T2
100 American Swing
100 Box Jump
100 cals
*15 min cap time

—

TUESDAY

STRENGTH
5 sets
6 Trap Bar Deadlift
Max Wide Australian Pull Ups o Ring Row
*rest 90 sec

METCON
15 min Amrap 40 sec On 20 sec Off
Min 1: D-Ball Clean
Min 2: Burpees NPU into Air Squat
Min 3: Erg

—

WEDNESDAY

STRENGTH
5 sets
10 3 Point Dumbbell Row
6-8 Deficit Split Squat x side
+
3 sets
15 Hummer Curl
20 Frog Pump

METCON
15 min Amrap
9 Dual Dumbbell Push Press
9 cals erg
9 V-Ups

+ 3 reps every 3 rounds

—

THURSDAY

STRENGTH
46/8 Strict Chin Ups, 2 sec pausa at top
10 Db o Kb Romanian Deadlift
40 sec Hollow Hold
+
3x max Banded Curl
3 x max Banded Pull Apart

METCON
5 Rounds For Time
12 Hands Off Push Up
16 Slam Ball
18/14 Cals
*14 min cap time

—

FRIDAY

PUMP
3/4 sets
12 Dumbbell Chest Fly
8-12 Plate Hammer Curl + Press

3/4 sets
10 Single Leg Hip Thrust x side
10 Monstar Walk x side

METCON
For Time T-2
1600 mt Row
60 Sit Up
1200 mt Row
60 Sprinter Mountain Climbers

—

SATURDAY

STRENGTH + METCON
Partner Workout
00-10 minutes
8RFT YGIG
«Dumbbell DT»
+
-into-
+
10-25 minutes
10RFT YGIG
19 Wallball (20/14)
19/15 Calorie Row