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