Thursday
Main – CrossFit
Skill
For quality
25 Skin the Cat
50 Handstand push-ups
50 Chin ups (underhand grip) (strict)
100 Hollow rocks
– Perform each movement as strict as possible
– Spend no more than 10 minutes on each movement…
Wednesday
Main – CrossFit
Shoulder Press (12 x 1)
New set every :90 work up to heavy single without failing reps
Metcon (AMRAP – Reps)
5 rounds :30 Row calories :30 rest :30 Ring dips :30 rest :30 Ball slams 30/20 …
Tuesday
Main – CrossFit
Metcon (Time)
FOR TIME:
Buy in= 800m run
then…
3 rounds
15- power cleans (135/85)
15- pull-ups
Cash out= 800m run
RX +
Power cleans = (bodyweight)
Pull-ups = chest to bar
Metcon (AMRAP – Reps)
Tabata…
Monday
Main – CrossFit
Front Squat (12×1)
12 sets
Every :90 seconds perform;
1- front squat
Attempt to find a new 1 rep max
Metcon (AMRAP – Rounds and Reps)
5 minutes
21- thrusters (135/85)
21- push-ups (chest to deck)…
Sunday
Main – CrossFit
CORE Static holds (6 sets)
NO SCORE- work on quality and add loading at each position if the position is easy to hold for 1:00 minute
20 minutes
Achieve 1:00 minute of time in each position
1) …
Saturday
Main – CrossFit
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
…
Friday
Main – CrossFit
Deadlift (10 x 2)
New set every :90
Clean and Jerk (20 x 1)
Every minute on the minute 1 lifts
Clean and split jerk (power or squat)
Score your best lift
Extra Credit
1 mile recovery …
Thursday
Main – CrossFit
Pull-ups (1 x max reps)
Work on kipping pull-up technique
– Intro butterfly pull-ups
establish a max set of Pull-ups
If it is less than 20 complete take as many set as possible to complete 25.
Use …
Wednesday
Main – CrossFit
Shoulder Press (10 x 2)
New set every :90
work up to a heavy set of 2
No failed reps!
Small jumps in weight!
Metcon (Time)
5 rounds
12 Sumo deadlift high pull 95/65
12- Push press…
Tuesday
Main – CrossFit
Hang Power Clean (5 x 3)
15 minutes
Super set 5 x 3 hang power cleans w/ 2 broad jumps
Metcon (Time)
21-18-15
Kettlebell swings 53/35
Toes to bar
Double under
Extra Credit
3 x 15 GHD …
