Monday
A. 3 Sets:
– Bench Press X AMRAP UB (match loads to last weeks)
into:
– “Tough” UB set of DB Hang Cleans (50/35)
Rest 3-4 mins between sets
B. 3 Sets:
3 Min AMRAP:
– 20/14 Cal Row
– 10 S2OH (135/95)
– AMRAP Pullups w/ remaining time
Rest 3 mins between sets
Tuesday
A. 3 Sets:
– 30 Wall Balls (20/14)
into:
– 5 Back Squat (185/135)
Rest 4 mins between sets
B. For Time (8 min Cap)
– 30/24 Cal AB
– 15 Thrusters (95/65)
– 5 Sandbag OTS (150/100)
Wednesday
A. 15 Min AMRAP:
– 30 DUs
– 10 Power Snatch (95/65)
– 30 DUs
– 10 T2B
B. 2-3 Sets NFT:
– Accumulate 30-40s in paralette L-sit hold
– 200’ UB KB Farmer Carry (heavy as possible)
Thursday
A. Accumulate 25wtd. Strict Pullups in heavy sets of 2-3
*Match same load or band to 11/16
B. For Time w/ partner: (30 Min Cap)
80-60-40 (female=60-45-30)
– Cals AB
40-60-80 (female= 30-45-60)
– Cals Row
Friday
A. 3 Rounds For Time: (25 min Cap)
– 20 Wall Balls (20/14)
– 20 Sumo DL High Pull (75/55)
– 20 Box Jump Overs (24/20)
– 20 Thrusters (75/55)
B. Coaches Core 😉
Saturday
9am CrossFit
*Coaches choice 😉
Sunday
Open Gym: 8:30am-10:30am