MONDAY
Strength
Every minute for 12 minutes (4 rounds):
Minute 1: 10 Deadlifts @ 85/57KG
Minute 2: 4 Pistols each leg
Minute 3: Max Elbow/knee Side Plank Lateral Leg Lifts for 20 seconds
Workout Of The Day
As Many Rounds and Reps as possible in 12 minutes:
16 Hang Power Snatches @ 35/25KG
8 Kipping Pull-Ups
*Advanced perform 2 Pull-Up + 2 CTB Pull-Up + 2 Bar Muscle Ups.
TUESDAY
Strength/Skill
Every 90 seconds for 9 minutes (3 alternating sets):
Set 1: 2 Pause Wall Walks
Set 2: Passive Bar Hang for 50 seconds
Workout Of The Day
4 Rounds for Time:
25 Push-Ups
20 Mountain Climbers
15 Renegade Rows @ 22.5/15KG
Run 400 meters
Time Cap: 20 minutes
WEDNESDAY
Strength
Every 2:30, for 10 minutes (4 sets):
3 Squat Cleans
Workout Of The Day
9-15-21 Reps for Time:
Barbell Thruster @ 43/30KG
Toes to Bar
Time Cap: 7 minutes
THURSDAY
Strength/Skill
Every 2:30 for 15 minutes (3 alternating sets):
Set 1: Max Shoulder Presses @ 75%
Set 2: 3-4 Weighted Pull-Ups
Workout Of The Day
Every minute for 16 minutes (8 rounds):
Minute 1: Row for 30 seconds for max calories
Minute 2: Max Box Jump Overs for 30 seconds 24/20 inches
*Must step down on Box jump overs.
FRIDAY
Strength/Skill
Every 2 minutes, for 10 minutes (5 sets):
4 Back Squats @ 74-82%
*Start on the low end and increase load each set, capped at 80% for final set.
Workout Of The Day
Every 8 min x 3 sets:
4 min AMRAP:
12/9 Cal Echo Bike
12 Power Cleans @ 60/43 kg
AMRAP Bar Facing Burpees In Remaining Time
SATURDAY
CROSSFIT TEAMS
In Teams of 2:
10 Rounds for time:
12 Single DB Hang Power Clean and Jerk 22.5/15 kg
10 Single arm DB OH Reverse Lunges – Alternate legs, switch hands anytime
Run 200m – Together with DB
*If at any time the DB touches the ground, perform 20 Synchro Air Squats.
Time Cap: 24 minutes
Top Scores – Sub 20 min
