CROSSFIT

Monday

STRENGTH
Paused Back Squat – Build to a tough set of five for the day
*3-sec count on the pause

WOD
8 minute AMRAP
30 Power Cleans (50/35)
30 Front Rack Reverse Lunges (50/35)
AMRAP Squat Cleans (50/35)
Compare 191122

Tuesday

STRENGTH
15 minutes Volume Accumulation
6-10 Half Kneeling Kettlebell Wood Chop/side
3-5 Seated Box Jumps (20″)
6-10 Windmill/side
3-5 Box Jumps (high)

WOD
12 minute AMRAP
3, 6, 9… etc
Box Jump Overs (24/20)
Hand Release Push-ups
Toes to Bar

Wednesday

STRENGTH
15 minute EMOM
1- 30-45-sec Box Handstand Hold or Shoulder Taps
2- 10 Ring Rows @30X1
3- 3-5 Negative Body Lever

WOD
20 minutes @80%
15 Russian KBS (32)
30 Air Squats
15 Abmat Sit-ups
30 Double Unders

Thursday

STRENGTH
Snatch Grip Push Press + Overhead Squat – 5×3+3
*pause on each overhead squat for three seconds

WOD
For Time
2, 4, 6, 8, 10
Dumbbell Snatch, alt (22/15)
Burpees
-straight into-
15 Burpees
30 Dumbbell Snatch, alt (22/15)
15 Burpees

*12 minute cap

Friday

STRENGTH
Close Grip Bench Press – 4×8-10 @31X1; rest 90-sec

WOD
For Time
45 Thrusters (40/30)
45 Pull-ups
*partition as needed
**options: 21-15-9, 3x 15/15, 15-12-9-6-3

*6 minute cap

Saturday

WOD
20 minute AMRAP
100/70 Calorie Bike/Row
(w/ partner Deadlift hold)
50 Deadlifts (80/55)
(w/ partner Handstand Hold)

STRENGTH & CONDITIONING

Monday

STRENGTH
4x
30-45-sec Frog Pump Bridge
10 Sumo Stance Kettlebell Deadlifts
10 Goblet Reverse Lunges
(Every 5′)

METCON
For Time w/ partner
Row 2K or 100/70 Cal Bike

Tuesday

STRENGTH
Press – 5×10 (Every 3′)

METCON
5RFT
24 Double or Single Unders
12 Ring Rows
6 Burpee Box Jumps

Wednesday

STRENGTH
10′ Volume Accumulation
3 Half Turkish Get-ups/side
20-30-sec Front Scale/side

METCON
30′
60-sec On/30-sec rest (start where you finished)
25 Air Squats
20 Russian KBS
15 Weighted Abmat Sit-ups
10 Renegade Rows

Thursday

STRENGTH
4x
10 DB Bridge Floor Press @20X1
10 Cross Body SA RDL/side
(Every 3′)

METCON
5RFT
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press

12′ cap

Friday

STRENGTH
Option 1 – Guns and Boulders
4x
20 Banded Face Pulls
10 Dumbbell Upright Rows

Option 2 – Glutes
4x
20 Banded Pull Through
10 Single Leg Glute Bridge/side
(Every 3′)

METCON
For Time
15-12-9-6-3
NPUB
Box Jumps
-into-
45 NPUB Step-ups

Saturday

METCON
30′ AMRAP
10 Calorie Row
8 Dumbbell Snatch, alt
10 Calorie Assault Bike
8 Dumbbell Thrusters

Teams of 3 – alt movements