MONDAY

CrossFit

WEIGHTLIFTING
Snatch
3-4 rounds as a warm up
Snatch grip Deadlift + Pull + Muscle Snatch
5 x 30″ max Hang Power Snatches (climbing)
1′ rest

WOD
CFGO Workout 17.1
For time:
10 Dumbell Snatches
15 Burpee Box Jump-Overs
20 Dumbell Snatches
15 Burpee Box Jump-Overs
30 Dumbell Snatches
15 Burpee Box Jump-Overs
40 Dumbell Snatches
15 Burpee Box Jump-Overs
50 Dumbell Snatches
15 Burpee Box Jump-Overs

Men use 50-lb. Dumbell and 24-in. Box
Time cap: 20 minutes

Conditioning

STRENGTH
Lower body

METCON
Emom 16′
18/15 Wall Ball shots
15/12 cals Row

Newbie:
Emom 16′
18/15/12 Wall Ball shots* / Medball Squats / Air Squats
15/12/35 cals Row

TUESDAY

CrossFit

SKILL
Review
Handstand Walk

WOD
3 rounds
2′ Bike – Row – Ski
2′ Farmer Carry for max distance
1′ rest
rest 3′
2 rounds
2′ Handstand Walk / Push Ups for reps or distance
2′ Double Unders
1′ rest
rest 3′
1 round
2′ Wall Ball
2′ Toes to Bar

Conditioning

STRENGTH
Upper body

METCON
Amrap
First round 2′ work
Second round 90″ work
Third round 1′ work
Fourth round 30″ work

Row
Dumbell Deadlift
Box Jump
Burpees no Push Up

Newbie:
Row
Single KB or DB Deadlift
Box Jump step down
Burpees no Push Up

WEDNESDAY

CrossFit

STRENGTH
Back Squat
5 x 3

WOD
15′ amrap
3′ on 1′ off
Ladder 3
Shoulder to Overhead
6 Front Squats
9 Push Ups after each round

Conditioning

STRENGTH
Total body

METCON
Amrap 15′
5 DB Thrusters
10/7 cals Bike
15 Sit Ups

THURSDAY

CrossFit

WEIGHTLIFTING
Clean
Segmmented Power Clean
1 rep every 30″ x 7′
Squat Clean
1 rep emom x 7′

WOD
21-18-15-12-9-6-3
Power Cleans 42.5 / 30
Box Jumps

Conditioning

STRENGTH
Total body

METCON
500 mt Run or Row
21 Burpees
400 mt Run or Row
15 Burpees
400 mt Run or Row
9 Burpees
200 mt Run

Newbie:
400 mt Run or Row
18 Down Up
300 mt Run or Row
15 Down Up
200 mt Run or Row
9 Down Up

FRIDAY

CrossFit

STRENGTH
Friday Pump
3/4 rounds
– 8 Bench/Floor Presses
– 12 DB/KB Lat Pull overs
– Midline 30″ Hanging Flutter Kicks

WOD
3 rounds for time
400 mt Run
25 American Swings

Conditioning

STRENGTH
Core

METCON
Open 19.2 (adapted) ?