Workouts of the week 29.04 / 03.05
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