Wednesday
Snatch (3×3 starting at 75% and working to a heavy)
Metcon
E2M20Mins
1. 20 Wall balls + 20 Burpees
2. 15 Strict pull ups + 30 Dus
1. 20 Wall balls + 20 Burpees
2. 15 Strict pull ups + 30 Dus
shanik
shanik
Tuesday
Metcon
Partner workout
AMRAP20
5 Burpees
6 Hang cleans 70/50
7 s2OH
AMRAP20
5 Burpees
6 Hang cleans 70/50
7 s2OH
Split squats 8s (@ 2 second decent )
3×8 per leg
Bulgarian split squats
Bulgarian split squats
shanik
Monday
Metcon
EMOM 12
1. 5 Back Squats @ 75%
2. 5-10 ring dips
1. 5 Back Squats @ 75%
2. 5-10 ring dips
Metcon
Every 3 mins 24mins
16 KBS 32/24
12 Burpees
10 Wall balls shots
16 KBS 32/24
12 Burpees
10 Wall balls shots
shanik
THURSDAY
Gymnastics
GYMNASTICS
EMOM 16
1. 10 strict T2B
2. 10 HSPU
3. 10 RING DIPS
4. REST
1. 10 strict T2B
2. 10 HSPU
3. 10 RING DIPS
4. REST
Metcon
Metcon
EMOM 20
1. 250m ROW
2. 15 CAL BIKE
3. 20 PUSHUPS
4. 30 WALKING LUNGES
5. REST
1. 250m ROW
2. 15 CAL BIKE
3. 20 PUSHUPS
4. 30 WALKING LUNGES
5. REST
Metcon
shanik
Wednesday
Metcon
every 3 mins x 5
6 s2oh 70/50
7 front squats
9 power cleans
11 deadlifts
6 s2oh 70/50
7 front squats
9 power cleans
11 deadlifts
Metcon
Baby cindy
AMRAP10
5 Pull ups
10 push ups
15 Air squats
AMRAP10
5 Pull ups
10 push ups
15 Air squats
shanik
Tuesday
Shoulder Press (4×5 working to a max)
CrossFit Games Open 14.5 and 16.5
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
shanik
Monday
Back Squat (1×5 @ 60, 1×3 @ 70% 1x 2 @ 80% 1 x 2 @ )
Metcon
3 rounds
10 KB push press right arm 24/16
10 KB push press left arm
20 Wall balls
1 lap carrying wall ball
10 KB push press right arm 24/16
10 KB push press left arm
20 Wall balls
1 lap carrying wall ball
shanik
Friday
Metcon
100 burpees
Emom 5 Deadlifts 110/75
Emom 5 Deadlifts 110/75
shanik
Wednesday
Step back lunges (3×20)
Metcon
Emom12
7 front squats + 7 push press 50/35
7 front squats + 7 push press 50/35
shanik
Tuesday
Metcon
EMOM12
Power clean + clean
Power clean + clean
Metcon
5 Rounds
150m row
10 burpees
10 wall balls
Rest 2 mins
150m row
10 burpees
10 wall balls
Rest 2 mins
