Wednesday
Main – CrossFit
Bench Press (5×3)
Progressively ramp up to a heavy triple
new set every 2 minutes
Metcon (Time)
For Time
21-15-9
Power Snatch 75/55
Pull Ups
Extra Credit
Accumulate
100 Double unders…
Tuesday
Main – CrossFit
Gymnastics
Skin the cat
– Low rings
– Feet on the ground knees tucked
– Feet on the ground one led extended
– Feet on ground both legs
– High rings
Bonus
College boy rollover!
Metcon (AMRAP
…Monday
Main – CrossFit
Power Clean (4 x 3)
Olympic Triples ( No touch and go)
New set every 2:00
Improve approx 2.5- 10lbs from last week
Use the same loading for all 4 sets
If it’s your first week in …
Sunday
Main – CrossFit
Metcon (AMRAP – Reps)
Complete four rounds:
One Arm KB Thruster (right side round 1/3 left side 2/4) 53/35 lb – 40 seconds
Rest 20 seconds
Ring Row – 40 seconds
Rest 20 seconds
One Arm KB …
Saturday
Main – CrossFit
Warm-up #2 (No Measure)
Lunge 2x
Bear Crawl 2x
Crab Walk 2x
Cartwheel 2x
(length of the rig 40′)
Then 30/20/30 w/ bands
Tabata :20/:10 x 16
Jump Rope
Air Squat
Alternate Exercises
Power Clean and Jerk
…Friday
Main – CrossFit
Overhead Squat (5×5)
new set every 2 minutes
ramp up to a heavy set of 5
Metcon (Time)
5 Rounds for Time
7 Deadlifts 225/135
35 Double Unders
Extra Credit
10 Mintues
Every Minute on the Minute …
Thursday
Main – CrossFit
Muscle-ups (3 max efforts)
Muscle-ups
Progressions
Band kipping on low rings
Band muscle up transitions
high ring swing + kip
Once you’ve completed progressions attempt 3 sets of max muscle ups or complete 3 x sets of …
Olympic Weightlifting
Main – Olympic Weightlifting
30-20-30 w/ Bands (No Measure)
30 Air squats
20 Rollovers
30 Overhead squats
w/ Bands
:2 Down
:2 Up
Clean complex (No Measure)
AMRAP 5 Minutes
Power clean 95/65
Front squat
High hang clean (squat)
Hang …
Wednesday
Main – CrossFit
Bench Press (5×5)
new set every 2 minutes
ramp up to a heavy set of 5
Metcon (Time)
5 Rounds for Time
9 Double Kettlebell Clean and Jerks 53s/35s
12 Toes to Bar
Extra Credit
10 Minutes…
Tuesday
Main – CrossFit
Handstand Push-ups
20 minutes
Handstand push-ups progressions;
-tripod
-tripod to headstand hold
-tripod kip out to plank
-tripod kip out to wall
-kipping HSPU
3 x max reps after warming up and progressions
SCORE= best set
