Category: Uncategorized

Metcon.

3 rounds of continuous work @ 75-85% effort.

3min AAB.

1min Farmers carry AHAP.

3min Row.

1min Wall walk.

3min Run.

1min D-bal hold AHAP.

Strength.

A. Back squat. Build to today’s 5RM.

B. Superset. 5 sets of

Push press. Build to today’s 3RM.

Rest 60sc.

Strict chin up. 5-10 reps. (Consistent reps across all sets).

Rest 60sec.

C. Finisher.  3 sets 20-25 reps of banded tricep extensions.

Basics class.

12min Amrap.

400m AAB

15 Russian swings 24/16kg

12 Ab mat sit up

9 HRPU

Rest 2min.

12min Amrap.

500m/350m Row

25 Thrusters 20/15kg

15 Ring rows

Oly/Strength.

Split jerk 2,2,2,2,2,2

Metcon.

8min amrap

10 toes to bar

10 hang power snatch 35/25kg

30 double unders

Oly.

7 sets. On every 2min.

2 power clean. Increase weight.

Metcon.

7min Amrap.

21 wall ball 9/6kg 10’/9′

5 power clean @ 80% of today’s heavy 2 rep.

Gymnastics.

handstand push up.

Metcon. Teams of 2.

10min Amrap.

10 d/b snatch (open standard) 22.5/15kg

10 box jump overs 24/20

Add 10 reps after each rd.

Then.

5min Max AAB cal.

Metcon.

Tams of 2. 25min Amrap.

75 burpee

75 pull up

75 back squat 52.3/35kg

75 shoulder to overhead 52.5/35kg

Basics class.

On every 5min for 30min complete:

500/400m row

20 dumbell walking lunges 2 x 22.5/15kg

10 box jump overs 24/20

CrossFit Open 17.5

Gymnastics.

Ring muscle up

Metcon.

4 rounds omem.

Min 1. 40sec AAB

Min 2. Double kettlebell front rack carry. AHAP

Min 3. 40sec Row

Min 4. 30sec FLR on rings