Monday
A. 10 mins to warm up Squat cleans
+
Build to todays “tough”
– Squat Clean + 2 Front Squats (3 total squats)
Rest as needed
B. For Max Reps:
3 Min AMRAP:
– Wall Balls (30/20)
Rest 60s
2 Min AMRAP:
– Wall Balls (30/20)
Rest 30s
1 Min AMRAP:
-Wall Balls (30/20)
Tuesday
A. Spend 10-15 mins working on Pullup/Muscle Up Skills (don’t compromise hands!)
B. 4 Rounds For Time (20 min cap):
– 500/420m Row or 20/15 Cal AB
– 100 DUs
– 10 Hang DB Clean and Jerk (50/35)- switch every 5
Wednesday
“Woman RE-crush Wednesday”
A. 5-10 minutes opening up shoulders/hips
*banded OH/PVC pass throughs/Sky reaches/Ido-presses
B. “Cindy”
20 Min AMRAP
– 5 Pullups
– 10 Pushups
– 15 Squats
*compare to 4/18/2018
B. 2-3 Sets:
– 20 Ab Mat Sit Ups
– 15 Hollow Rocks
– 45-60s Ring Plank Hold
Thursday
A. 3 Rounds For Time w/ partner (25 min cap):
– 400m Run (together)
Then:
– 20/15 cal AB (each)
– 20/15 Cal Row (each)
Friday
A. For Time:
– 50 Deadlifts (225/155)
– 50 BF Burpees
– 50 T2B
*Every 2 minutes, including 0:00 complete 5 Box Jump Overs (30/24)
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am
**JumpNrope Double Under Seminar from 9:30am-12pm