CROSSFIT
Strength
3X3 Pause Front Squat (3sec Pause)
METCON
Every 4 Minutes for 16 Minutes
18/10 Calorie AAB
BOOTCAMP
Every 5 Min For 4 Rounds
20/36 Cal
30 Sit Ups
40/80 Double/single Unders
BARBELL
Hang Power Clean And Split Jerk
[email protected]%
[email protected]%
[email protected]%
CROSSFIT
SKILL
Pistol Skill/Warm Up
1:30 KB/Ankle Stretch, per side
16 Cossack Squats
24 Pistol Negatives, 12 per leg (Standing on
box)
METCON
For Time
25′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
60 DB Snatches 50/35lbs
50′ S. Arm DB OH Walking Lunge 50/35lbs
30 Wallballs 20/14lbs
25′ S. Arm DB OH Walking Lunge 50/35lbs
60 Pistols
BARBELL
Snatch Balance + Over Head Squat + Reset Snatch
Start @ 65% Of Snatch 8 Sets To Build
CROSSFIT
PARTNER WOD Alternate Movements
26 Min AMRAP
8 Hang Snatch 55/75
4 Hand Stand Push Ups
8 Toes To Bar
BOOTCAMP 6 Rounds
24 Min EMOM 2 Dumbbells
1) 12-8 Dumbbell Shoulder To Over Head
2) 12-8 Dumbbell Lunges
3) 12-8 Dumbbell Squats (two db in the Front Rack)
4) 12-8 V-ups
Crossfit
SKILL Work
Rope Climb Skill
1×3 Seated Footlock
1×3 Seated Footlock+Stand
then, 1-3 rope climbs
METCON
AMRAP 27 Minutes, alternating full rounds
with a partner:
6 Box Jump Overs 36/30″
4 Clean and Jerk 135/100lbs
2 Rope Climbs
crossfit
SKILL
Bar Muscle Up
2×3 Big BMU kips, as singles
2×3 Big Kips + Knees up
EMOM 5 Minutes
1-3 Perfect BMU
METCON
21-18-15-12-9-6-3
Thruster 95/65lbs
8-7-6-5-4-3-2
Bar Muscle Up
BOOTCAMP
20 Min AMRAP
10 Wall Balls
5 Kipping Knee Raise
5 Burpees
100m Row
1 Min Rest
BARBELL
Hang Snatch + OHS
Start @ 75% Of Power Snatch Build Up Over 8 Sets
CROSSFIT
Deadlift
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
1×[email protected]%
Reps are touch and go
METCON
AMRAP 10 Minutes
16 DB Farmer’s Hold Lunges 30s-70s
10 Hip Extensions
15 Hollow rocks
BARBELL
Back Squats
2×4 80
2×3 84
2×2 88
CROSSFIT
Strength
Every 1:30 for 15:00 (10 sets)
1 Tempo Pull Squat Snatch
Start around 60% and add weight if it looks
and feels good. Goal should be to be slightly
heavier than last week.
METCON
2 Rounds
25 OH Squats 95/65lbs
Run 400m
BOOTCAMP
5 Rounds For Time
40 Single Unders/25 Double
20 RKBS
15 Sit Ups
10/15 Cal Bike
5 Strict/Banded Pull ups
90 seconds Rest
25 Min Cap
BARBELL
Split Jerks From The Rack
75-80-85
77-82-87
80-85-90
[email protected] 85%
CROSSFIT
Back Squat
3-3-3-3-3
Start @75% Build Up Try To Find A New 3RM
1000M Row For Time
BARBELL
Power Clean + Hang Power Clean
65-70-75-80
74-78-82-85
76-80-84-88