CrossFit
Monday:
Strength:
Snatch
Every 2:00 for 10:00 Minutes (5 sets)
Power Snatch + Snatch + OHS
Followed by:
“JT”
21-15-9
Handstand Pushups
Ring Dip
Push Up
Tuesday:
Conditioning:
AMRAP 5
10 DB Hang Clean and Jerk 50/35
(switch hands at 5 reps)
10 Deadlift 225/155
10 Box Jumps 24/20
Rest 3:00
AMRAP 5
Max Calorie Bike (or Row)
Rest 3:00
AMRAP 5
10 Box Jumps 24/20
10 Deadlift 225/155
10 DB Hang Clean and Jerk 50/35
(switch hands at 5 reps)
Rest 3:00
AMRAP 5
Max Calorie Row (Bike)
Wednesday:
Strength:
Every 3 minutes, for 15 minutes (5 sets):
4 Front Squats + 2 Split Jerks
Sets 1-3 = 1 rep @ 65% of 1RM Clean & Jerk
Sets 4-5 = 1 rep @ 70% of 1RM Clean & Jerk
Followed by:
6 Sets of 1 Min on/1 Min off:
6 Clean and Jerks 135/95
Max Double Unders
Thursday:
Strength/Skill:
Team of 2
Kettlebell Swings 55/36
3-6-9-12-15
You go, I go with Partner
Immediately into:
1600m Row
While Partner Holds Goblet Squat with KB
Immediately into:
Burpees to a 6″ Target
3-6-9-12-15
You go, I go with Partner
Friday:
Strength:
Back Squat
5 X 5 @ 80-85%
Then
4 X 1 building to a heavy single
Followed by:
10 Rounds for Time
7 Toes to Bar
10 SA KB Overhead Squats at 55/36 (5 each arm)
RX+: 10 T2B
Saturday:
Teams of 3
2000M Row
20 Rope Climbs
60 Burpee Box Jumps
1000M row
10 Rope Climbs
30 Burpee Box Jumps
*Partition all work as needed.
*Must complete one movement before starting the next.