MONDAY

CrossFit

STRENGTH
Emom 10′
Odd: 2 Muscle Snatches
Even: 2 No feet Hang Squat Snatches

WOD
10 rounds for time
3 Squat Snatches (60/40)
6 Overhead Squats (60/40)
9 T2B

Strength & Conditioning

STRENGTH
Total body

METCON
2 rounds
Amrap 4′
15 Wall Ball shots
10 Burpees over the Rower
max cal Row
rest 1′
Amrap 4′
15 Double DB Snatches
10 Burpees
max cal Bike

TUESDAY

CrossFit

METCON DETOX
40′ Amrap
400 mt Run
40 Down Up Dumbells
40 cals Row
40 Prisoner Walking Lunges

Strength & Conditioning

STRENGTH
Upper body

METCON
4′ x mt 20″ on / 20″ off
– Shuttle Run
4′ x mt 20″ on / 20″ off
– Burpees to plate
4′ x mt 20″ on / 20″ off
– Shuttle Run
4′ x mt 20″ on / 20″ off
– Burpees to plate

no rest between sets

WEDNESDAY

CrossFit

WEIGTHLIFTING
Build 1 heavy rep
Clean Pull + Power Clean (2″ pause in catch)

WOD
21 Clean and Jerks @50/35
50 Wall Ball shots
15 Clean and Jerks @60/42,5
50 Wall Ball shots
9 Clean and Jerks @70/50

Strength & Conditioning

STRENGTH
Total body

METCON
In 15′
Run 500 mt
10 Hang Dumbell Cleans each side
10 Steps Over the Box – 5 each side
15 Mountain Climbers

THURSDAY

CrossFit

SKILL
9′ For Quality
5/10/15 mt Handstand Walk or 45″ Plate Walk
40 Double Unders
(rest enough between exercises and rounds to work for quality)

WOD
Amrap
40″ work 20″ rest
3 rounds for reps/cals
– Double KB Snatches
– Burpees Box Jump Overs
– Toes to Bar
– 1 full minute of Bike / Ski for cals
rest

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
4/5 rounds for time
20 Wall Ball shots
20 Box Jumps
20 Sit Ups

FRIDAY

CrossFit

STRENGTH
Back Squat
4 x 6 moderate weight
30″ Star Plank each side after each set

WOD
18-15-12-9
Front Squats
20 Push Ups
30 Sit Ups after each set

Strength & Conditioning

STRENGTH
Total body

METCON
Amrap 18′
T-2
Dumbell DT
A1 – amrap DT
A2 – Row 250/200 mt