Monday
A. Bench Press
10-8-6-4-2 (add 5-10 TOTAL lbs to last weeks #s)
+
2 Sets:
– AMRAP UB Bench Press @ weight for “6”
B. For Time (12 min Cap):
– 50 BBJO (24/20)
*Every minute, including 0:00 complete 5 Pushups
Tuesday
A. 10-15 Mins to practice Pullups or Rope Climbs
*IF you have rope climbs, accumulate 6-8 total (Legless as much as possible)
B. 2 Rounds:
3 Min AMRAP:
– 30/24 Cal AB (max 2 mins)
– AMRAP Pullups w/ remaining time
Rest 3 mins
3 Min AMRAP:
– 30/24 Cal Row (max 2 mins)
– AMRAP Wall Balls (30/20) w/ remaining time
Rest 3 mins
Wednesday
A. Spend 10-15 Minutes preparing hinge/opening up shoulders and pressing/HSPU
B. “Diane” (15 min Cap)
21-15-9
– Deadlifts (225/155)
– HSPU
B. Additonal Work NFT:
2-3 Sets:
– 8-10 2DB Straight Leg Deadlifts @ 20X1 (2s down, no pause, stand up, 1s at top)
– 8-10 Alternating Seated DB/KB Press (8-10 each arm)
– 15 Ab Mat Sit Ups+10 V-Ups+10 Leg Lifts
Thursday
A. 10-15 Minutes to practice DUs
*If ou have DUs, warm up then complete a 6-8 min EMOM of 30s of work/30s rest (focus on breathing/efficiency)
B. 3 Min AMRAP:
– 5 T2B
– 5 KB Swings (70/53)
– 5 Burpees
Rest 3 mins
C. 5 Min AMRAP:
– 5 T2B
– 5 KB Swings (70/53)
– 5 Burpees
Rest 3 mins
D. 7 Min AMRAP:
– 5 T2B
– 5 KB Swings (70/53)
– 5 Burpees
*Pick up where you left off from previous AMRAP for a score of TOTAL rounds and reps
Friday
A. For Time:
– 400m Run
– 30 Box Jump Overs (24/20)
– 20 Snatch (135/95)
– 20 Clean & Jerk (135/95)
– 30 Box Jump Overs (24/20)
– 400m Run
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am