Monday
Classic CrossFit
A)
5 sets of 4 Push press at heaviest 4 from “pump and grunt” last week
B)
15min AMRAP
10 empty bar thrusters
10 toes-to-bars
10 box jumps
Base Strength
A) Bench Press (re-test)
8 RM bench press
B)
3 sets
8 single arm ring rows each side
SS
8 Single arm strict press each side
C)
5 Sets
30sec on/off
press up hold
Tuesday
Heavy Day
A) 5 RM deadlift retest
B) Sand bag carries
1min on / 2 min off
x rounds
Base Conditioning
Every 5 mins x 6 rounds:
15 kcal run
30/24 kcal row
Wednesday
Bignastics
A) Full strict Ring muscle ups
or
negative practice
B)
14min AMRAP in Pairs
P1- max kcal ski
P2- 10 kip swings + 15 press ups + 10 single arm push press
Base Strength
A) Front Squat – RETEST
3Rm Front squat
B) 3 sets of 8 reps
Box pistol squats
C) I go U Go
30 sec Front rack hold
partner does 15 V Sits/crunches then switches
Thursday
Do you even cardio?
Every 6 mins x 5 rounds:
500m Row
10 shuttle sprints (25ft)
20 hang DB Snatch
Friday
Barbell Conditioning
A) Build to a 1RM Clean
B)
3 Rounds for time
10 full cleans (60/40)
10 OTB burpees
20 sit ups
Saturday
Team Takeover –
A) For time (14min time cap)
200 Wall Balls
Every 2 mins
10 SYNCRO hang DB CNJ
B)
14min AMRAP
50 pull ups / jumpiing pull ups
50 kcal run
Sunday
Base Conditioning –
Base Strength –
