March 19, 2022

Monday

“Classic CrossFit”

Every 6 minutes x 5 rounds
400m Run
15 Hang Power Snatches

Base Strength

A)
4 sets of 8 reps wide grip bench press

B)
3 sets of:
10-12 incline DB bench press
superset
8-10 under hand barbell rows

C)
3 max effort chin over bar holds

Tuesday

“Heavy Day”

A) 4 sets of 4 rep dead stop deadlifts
re set at the bottom
All 4 sets at heaviest weight from last week

B) 4 sets of 12 reverse lunges, back rack weighted

C) Plate pinch hold, whilst partner performs 10 weighted sit ups + 10 normal sit ups
x 3 rounds

Base Conditioning

4 Rounds of:
3 mins max distance run (600m cap)
Into
3mins
10 burpees over the rower
max distance row remaining time
Into
3mins rest

Wednesday

“Team Takeover”

0-18minute mark
3 Rounds of
150 Double Unders
60 Wall Balls
30 Down Ups

18-36minute mark
3 Rounds
750/675m Row
60 KB Swings (24/16)
30 KB step Overs

For whole of workout, 1 partner must always be holding the KB

Base Strength

A)
In 6 sets or less build to a heavy Front Squat double
Then
2 sets of 2 reps @ 80%

B)
3 sets of:
10 box step ups with DB
Superset with
30 sec Front rack hold at 100% 1rm Front squad

Thursday

“Bignastics”

A) Practice
Muscle up negatives

B)
4 sets, every 90 seconds
Max effort press ups
or
8-12 strict ring dips

C)
5 Rounds
12 Kip swings
16 In and Outs
20 sit ups

Stretch – 7:30pm only

Friday

“Barbell Cycling”

A) 3-3-3-3-3 Hang Squat Clean

B) EMOM 10 minutes of:
3 Power clean + 3 Front Squats + 3 STOH

Saturday

BIG TEAM WOD BABY!

Sunday

Base Conditioning

Base Strength – Upper body