MONDAY

CrossFit

STRENGTH
Back Squat
Find 10 RM of the Day, 10′ cap time

WOD
4 rounds for time
15 Back Squats 42,5/30 kg
12 T2B
35 Double Unders
200 mt Run

Strength & Conditioning

STRENGTH
Total body

METCON
4′ amrap 1′ rest x 4
10 Dumbell Cleans
10 Sit Ups
10 Box Jumps
Ladder of 3

TUESDAY

CrossFit

WEIGHTLIFTING
Clean
10′ to work up to a heavy CJ couplet

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerks (42,5/30)
Bar Facing Burpees

Strength & Conditioning

STRENGTH
Lower body

METCON
For time
500 mt Run
50 Wall Ball shots 30 Down Ups
500 mt Run
40 Wall Ball shots 20 Down Ups
500 mt Run
30 Wall Ball shots 10 Down Ups

WEDNESDAY

Rest

THURSDAY

CrossFit

STRENGTH
Deadlift
Find 10 RM of the Day, 10′ cap time

WOD
4 rounds for max reps
1min Dumbell Steps over the Box
1min Wall Ball shots
1min Machine – Cals
1min rest

Strength & Conditioning

STRENGTH
Upper body

METCON
20′ amrap alternating with a partner
2′ on 2′ off
Row 250 mt
amrap DB Thrusters

FRIDAY

CrossFit

FOCUS
Snatch

WOD
amrap 20′
T-2
1000 mt Row
50 Hang Power Snatches*
100 cals Bike or 80 Burpees
10 Rope Climbs or 20 Strict Pull Ups
*60/42,5

Strength & Conditioning

STRENGTH
Total body

METCON
12′ amrap
35″ on 25″ off
American Swings
Mountain Climbers
Box Jumps

CASH OUT
2/3 rounds
1′ side planks, 30″ each
1′ Russian Twists
rest as long as it takes