MONDAY

CrossFit

STRENGTH
Front Squats
5 5 5
Farmer Carries
30 mt each arm, heavy
rest 2′ between sets

WOD
2 rounds
20 Burpees Box Jumps
60 American Swings
100 Double Unders
cap time 15′

Conditioning

STRENGTH
Upper Body

METCON
4 rounds (3’amrap, 1′ rest)
18 cals Row
15 Wall Ball shots
9 Hands Off Push Ups

Newbie
4 rounds (3’amrap, 1′ rest)
14 cals Row
12 Wall Ball shots
6 Hands Off Push Ups

TUESDAY

CrossFit

WEIGHTLIFTING
6 sets for quality
1 Clean Pull + 2 Power Cleans (from low blocks)

WOD
a) “CFG Open 18.5”
amrap 7min
3,6,9,12,15… etc. reps
Thrusters 40/30
Chest to bar Pull Ups

rest 3min

b) “CFG Open 13.4”
amrap 7min
3,6,9,12,15… etc. reps
Clean and Jerks 60/40
Toes to bar

Conditioning

STRENGTH
Total Body

METCON
2 rounds for time:
20 DUs
20 Goblet Squats (24/16)
30 DUs
30 SDLHPs
40 DUs
40 Russian Kettlebell Swings

WEDNESDAY

CrossFit

CASH OUT
Tabata
V Ups
rest 1′
Tabata
Plank

METCON
5 rounds
1′ Handstand Push Ups
1′ Box Jumps
1′ Push Ups
1′ Row
1′ DB Deadlifts

Conditioning

STRENGTH
Lower Body

METCON
5 rounds
40″ work 20″ rest
Bike for cals
Medball Squat Cleans
Dumbell Push Presses

THURSDAY

CrossFit

STRENGTH
3 rounds
Inverted Barbell Row
8/6 20X1
12 Dumbell Front Rack Walking Lunges
rest 2′ x 4

WOD
Run 500 mt
30 KB Cleans – right
60 Wall Ball shots
30 KB Cleans – left
60 Wall Ball shots
Run 500 mt

Conditioning

STRENGTH
Core

METCON
Emom 10′
– 40″ weighted Wall Sits / Wall Sits – Double Front Rack or Goblet Hold
– 20/18/15 cals Row (choose a difficult but bearable option throughout the emom)
Rest 3′
Emom 10′
– 10/12 Renegade Rows
– 30/25/20 Air Squats (choose a difficult but bearable option throughout the emom)

FRIDAY

CrossFit

WEIGHTLIFTING
5 rounds
1 Power Snatches
1 Low Hang Squat Snatches
1 Overhead Squats

WOD
4 rounds for time
10 Burpees over the Bar
10 Hang Power Snatches
10 K2Es
10 Overhead Squats

Conditioning

STRENGTH
Total Body

METCON
10 rounds alternating or 20′ amrap
A: 10/8 cals Bike + 10/8 Ring Rows
A: 10 DB Box Step Overs