Monday
A. 5-10 mins to warm up/practice Pullups
B. “Chelsea”
Every minute for 30 minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
C. 5-10 min cool down + shoulder movement
Tuesday
A. 10 mins to warm up BB Snatch and Clean
B.4 Min AMRAP:
– 400m Run
– AMRAP Sumo Deadlift High Pull (95/65)
Rest 4 mins
C. 4 Min AMRAP:
– 400m Run
– AMRAP Snatches w/ remaining time (135/95)
Rest 4 mins
D. 4 Min AMRAP:
– 400m Run
– AMRAP Cleans w/ remaining time (155/105)
Wednesday
A. 5-10 mins to warm up+practice HSPU
B. Bench Press
10-8-6-4-2 (build to tough double)
+
2 Sets:
– AMRAP UB Bench Press @ weight for “6”
B. 2-3 sets:
– AMRAP “tough” UB Set of HSPU (compete strict, or kipping w/ deficit if easy)
Rest 2 mins between sets
C. 2-3 Sets:
– AMRAP “tough” UB Set of Ring Dips
Rest 2 mins between sets
Thursday
A. 3-4 Sets:
– 2DB/KB FR Walking Lunges X 50’ UB (Heavy as possible)
Rest 2-3 mins between
B. For Time:
– 10 DB Step Overs (50/35)
– 20 T2B
– 30 2DB Front Squats (50/35)
– 20 T2B
– 10 2DB Front Squats (50/35)
Friday
Againt a running clock:
A. From 0:00-12:00 (8:00 Cap)
– 500/420m Row
Then:
5 Rounds:
– 5 Deadlifts (225/155)
– 10 BF Burpees
B. From 12:00-24:00 (8 min cap)
For Time:
– 30/24 Cal AB
– 30 S2OH (135/95)
C. From 24:00-36:00 (8 Min Cap)
For Time:
– 200 DUs
– 50 KB Swings (70/53)
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am