Monday
Classic CrossFit
Hard Cindy or Regular Cindy
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
Base Strength
A)
5 sets of 3 reps @ 85% of last weeks heavy 3 reps
5 seconds lowering of each rep
B)
3 sets of 20m 30 degrees walking lunges
C)
3 set of 15 side bends
superset with
3 sets of 5 roll outs
Tuesday
Barbell Cycling
A)
Build to heavy
2 hang power clean + 2 Split Jerk
B)
For Time
20 kcal bike
20 CnJ 70/47.5
20 kcal run
Base Conditioning
16 minutes Max meter Row
1 min steady pace
2 min fast pace
30 second sprint pace
30 sec recovery pace
Rest 4 minutes
16 minutes Max meter Run
1 min steady
2 min fast
30 second sprint
30 sec recovery
Wednesday
Team Take Over
In Teams of 3
5/4.5km Row
5/4.5km Ski
2 partners working at 1 time
Every 3 mins, starting on 0, 12 synchro down ups
Base Strength
A)
Find your 5RM Push press
Then 3 x 5 push press
reps at 80% of your 5RM.
B) 3 sets of 12 DB bench press
super set with
3 sets of 12 DB lateral raises
C) 3 sets of 10 DB bicep curls
super set with
3 sets of 10 DB Tricup extension
Thursday
Funnastics
EMOM 16 mins
1- 30-40% of Max ub TTB
2- 30-50 DU
Rest 2 mins
EMOM 16 mins
1 – 45 sec sand bag carry
2- 30 sec hollow hold
Friday
Classic CrossFit
5 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
43/30
Saturday
Hero WOD
Jenny
20 min AMRAP
20 reps, 20kg-overhead squats
20 reps, 20kg back squats
400-meter run
Sunday
Base Conditioning
Base Strength – Lower body