Monday
Warmup:3 Rounds
Run 100m
Clean Complex=High Hang P. Clean+Hang P. Clean (knee)+ Hang P. Clean (shin)
OH Complex=Strict Press +Push Press+Push Jerk
A)Strength: AMRAP 20
5 S2O (From Floor) *Increase weight rd-rd
Run 200m
B)Intervals: 3:30 min rounds x4
1-3 Rope Climbs *Aprox :30-1 min
5-10 HSPU *Unbroken set
20 Alt DB Snatch
Max cal row in remaining time
*Rest 1:30 between rds
*Score Total Cals
Health:Same
Tuesday
Warmup- Barbell Drills
A)Squat Snatch: Max reps in 1 min
Round 1-50%
Round 2-60%
Round 3-70%
Round 4-75%
Round 5-80%
*Rest 2 mins between rounds
REST 10 mins before Part B
B)Squat Cleans: Same as above
Health:Same but Hang and Power versions are ok to substitute.
Wednesday
Warmup-Complete:
Run 800m then, set up and practice all movements in WODs
A)Conditioning: WOD’n Wednesday
Start a Running Clock
0-8 on clock
AMRAP 8 *Climb the ladder
2 Alt DB Hang C&J (50/35)
2 WB (20/14
4-4/6-6/8-8….continue
8-12 on clock=REST
12-20 on clock
AMRAP 8
2 T2B- Toes over Hips- Knee Raise- Situps
2 Burpee Box Overs (24/20)
4-4/6-6/8-8….continue
20-24 on clock=REST
24-32 on clock
AMRAP 8
Run 100m *Stays the same
2 Ring Dips or Parallette Dips or Push ups
4-4/6-6/8-8….continue
Health-Same
Thursday
A)Make Up Day
B)EMOM 20
E-12/10 Cal Bike
O-20-50 Doubles or 50-75 Singles
C)WOD:
Bench Press 10-8-6-4-2
Sit Ups 25-20-15-10-5
Health-Same
Friday
A)Conditioning: 3 Rounds
40 Air Squats
30 KB Swings (53/35)
20/15 Cal Bike
*Rest 3 mins
B)Accessory Strength:
3-5 Supersets of:
5 Pronated Bent Over Rows
5 Supinated Bent Over Rows
10 RDLs
Health-Same
Saturday
Group CrossFit 9AM
Sunday
Open Gym 3-5PM