Workouts of the week 25.03 / 29.03
MONDAY
CrossFit
WEIGHTLIFTING
5-4-3 Deadlifts Snatch Grip
3-3-3 segmented Squat Snatches
WOD
Amrap 15′
5 Hang Power Snatches
15 Wall Ball shots
200 mt Run or 40″ Bike
Strength & Conditioning
STRENGTH
Total body
METCON
5 rounds
30 Air Squats
20 Push Presses 20/15
15 cals Row
TUESDAY
CrossFit
METCON
For time
Run 1000 mt
5 rounds
10 Dumbell Power Cleans
10 Chest to Bars
10 Burpees to target
Run 1000 mt
Strength & Conditioning
STRENGTH
Lower body
METCON
Hit
W/R
50/10 – 40/20 – 30/30
30/30 – 40/20 – 50/10
Wall Sit Goblet loaded
KB Sumo Deadlift High Pull
Burpees no Push Up
WEDNESDAY
CrossFit
STRENGTH
4 x 5 Push Presses touch and go
WOD
10 rounds or 15′ amrap
1 round each
3 Push Presses
6 Front Squats
9 Box Jump Overs
Strength & Conditioning
STRENGTH
Core killer
METCON
Amrap 20′
15″ on 15″ off
5′ Row
5′ Box Jump
5′ Wall Ball
5′ Slam Ball or Plate ground to overhead
THURSDAY
CrossFit
WEIGHTLIFTING
Every 2′ x 5
– 3 low hang Muscle Cleans
Every 2′ x 4
– 2 low hang Squat Cleans
WOD
Bar Muscle Up Nasty Girl
50 Air Squats
7/9 Bar Muscles
10 Hang Power Cleans
Strength & Conditioning
STRENGTH
Upper body
METCON
Interval
Every 2′ x 6 rounds
200 mt Run
12 DB Cleans
Newbie:
12′ amrap
200 mt Run
12 DB Cleans
FRIDAY
CrossFit
METCON
3 rounds
2′ work
Burpees Box Jump
Rope Climb or Strict Pull Ups
Row
1′ rest between rounds
CASH OUT
3 rounds
12 Floor Presses
12 Reverse Lunges
Strength & Conditioning
STRENGTH
Buns and guns
METCON
4/5 rounds for reps
30″ work 30″ rest
Dumbell Thrusters 15/10
mt on machine
Burpees to plate