MONDAY
Strength/Skill
Power Snatch – 4 sets x 1.1 reps @ 70%+
*Drop and rest 10 sec between reps
*New set every 2:30
*Build across sets based on feel, no more than 85% today
Workout Of The Day
14 min AMRAP
6 Alt. DB Hang Snatch – (22.5/15kg)
9 TTB
36 Double Unders
Top Scores – 12 Rounds+
Minimum Goal – 6 Rounds
TUESDAY
Strength/Skill
Bench Press – 4 sets x 4 reps @ 73-80%
*New set every 2:30
*Build or maintain within % range based on feel. All sets should be tough
Workout Of The Day
Every 4 min x 4 sets
12 Front Rack Reverse Lunges – (43/30kg)
12 Kipping HSPU
AMRAP Echo Bike Cals until 3 min mark
*Advanced – Perform 18 KHSPU if you are able to do 12 unbroken with no issue
Top Scores – 36/30 Cals per set
Minimum Goal – Finish KHSPU by 2 min mark
WEDNESDAY
Strength
Deadlift – 10,8,6 reps
*New set every 2 min
*All sets should be TNG. Start around 60-65% and build on feel. Keep the final set moving smooth no grinding through reps
Workout Of The Day
For time
21-15-9 Power Clean – (61/43kg)
12-9-6 Burpee Pull ups
Masters – (52/36kg)
Time Cap – 10 min
Top Scores – 6 min
THURSDAY
Strength/Skill
Hover Drill
4 sets – 5-10 sec hold
partner up and switch back and forth. 4 sets each
+
Accumulate 5 reps of each
– First 1/4 Slide
– First 1/4+First 1/2 Slide
– First 1/4+First 1/2 Slide+Full Slide with pause at the Finish
Rest while partner works x 2 sets
**Partner up and have P1 perform all reps. Then rest while P2 performs all reps. 2 sets each.
Workout Of The DaY
In Teams of 2
20 min AMRAP
500m Row – While partner holds Forearm Plank
20 Box Jumps – 24/20″ – While partner holds Passive Bar Hang
30 Goblet Squats – (22.5/15kg) – While partner holds HS on wall
*Share reps in any way. Switch at any time but one partner must be performing static hold for the other partner to accumulate work
Friday
Strength/Skill
Workout Of The DaY
CROSSFIT OPEN 26.2 TBA
SATURDAY
In Teams of 2
25 min AMRAP
40 Burpees to 6″ touch
32 Single DB Box Step Overs – 50/35lbs (22.5/15kg) to 24/20″ held anyway
24 Hand Release Push ups
4 Rope Climbs
*Partners are mandated to switch at specific rep counts:
Burpees – switch every 10 reps
Step Overs – switch every 8 reps
Push ups – switch every 6 reps
Rope Climbs – switch every 2 reps
Top Scores – 3 Rounds + Burpees
Minimum Goal – 2 Rounds
