Monday
A. 10 mins for blank BB Clean Tech Work
+
10 Min EMOM:
– Build to “tough” Power Clean + Hang Clean (above knee)
B. 4 Sets: (4 mins each set)
– 40s BB Back Rack BB step back lunges (95-135/65-95)
rest 20s
– 40s Seated DB Press (50/35)
Rest 20s
– 40s Bent Over 2KB Row (53/35)
Rest 1:20
Tuesday
A. 3 Sets NFT:
– 45-60s Max distance Farmer Carry (heavy as possible)
Rest 20-30s
– 1-2 Rope Climbs (if easy, complete legless)
Rest 20-30s
– one “Tough” UB set of T2B
Rest to recovery between sets
B. 2 Rounds:
3 Min AMRAP:
– 30/24 Cal AB (max 2 mins)
– AMRAP BBJO (24/20) w/ remaining time
Rest 3 mins
3 Min AMRAP
– 30/24 Cal Row (max 2 mins)
– AMRAP Burpee to 6” target
Rest 3 mins
Wednesday
“Woman Re-Crush Wednesday”
A. Spend 10 minutes opening ups/FR positions for wall balls
+
5 minutes talking/practice breathing mechanics on WBs
B. For Time
“Karen”
– 150 Wall Balls (20/14)
C. Additional work (if time/energy)
2-3 Sets:
– KB FR Step up s X 16-20 (8-10 each leg)
*Step off a plate to add difficulty
– Hollow Rocks X 30
Thursday
A. For Time w/ Partner:
– 100/85 Cal Row
– 50 Power Snatches (75/55)
– 80/65 Cal Row
– 40 Power Snatch (95/65)
– 60/45 Cal Row
– 30 Power Snatch (135/95)
Friday
*Against A Running Clock*
A. From 0-12:00 (9:00 Cap)
15-12-9
– Squat Cleans (95/65)
75-60-45
– DUs
B. From 12-24:00 (9:00 cap)
15-12-9
– S2OH (135/95)
– T2B
C. @ 24:00
2 Rounds For Time: (12 min Cap)
– 400m Run
– 25 Deadlifts (185/135)
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am