Wednesday
Metcon
Metcon
AMRAP13
44 DL 80/55
44 T2B
44 KB box step ups 16s/8s
44 burpees
44 DL 80/55
44 T2B
44 KB box step ups 16s/8s
44 burpees
Strength
Split Squats (3x8ea)
Push-ups (3x max in 1min)
shanik
shanik
Monday
Metcon
EMOM10
1. 5 Front squats 60-70% @32×0
2. 10 Strict pull ups
1. 5 Front squats 60-70% @32×0
2. 10 Strict pull ups
Metcon
For time
2 rounds
1 big lap
9 KB front rack Squats 24/16s
12 Front rack Step back lunges
15 Double KB russian swings
2 rounds
1 big lap
9 KB front rack Squats 24/16s
12 Front rack Step back lunges
15 Double KB russian swings
shanik
Friday
Metcon
Metcon
For time:
3 rounds DT 70/50
1 short lap
2 rounds DT
1 short lap
1 round DT
1 short lap
3 rounds DT 70/50
1 short lap
2 rounds DT
1 short lap
1 round DT
1 short lap
shanik
Thursday
Bench Press (10, 10, 7, 7, 4, 4)
Metcon
5 rounds 90:3
150m row
8 DB cleans 22.5/15/s
ME Heavy wall balls 15/9
150m row
8 DB cleans 22.5/15/s
ME Heavy wall balls 15/9
shanik
Wednesday
Strength
Step back lunges (4×16)
Metcon
Metcon
EMOM3:1 x4
8 KBS 24/16
8 goblet squat
8 box jumps
8 KBS 24/16
8 goblet squat
8 box jumps
shanik
Tuesday
Metcon
Metcon
EMOM16
1. 7 front squats + 7 push press 50/35
2. 6 burpees to bar + 6 T2B
1. 7 front squats + 7 push press 50/35
2. 6 burpees to bar + 6 T2B
Metcon
Bike sprints
10:50 x10
10:50 x10
shanik
Monday
Strength
Back Squat (4×3 85-95%)
Metcon
Metcon
EMOM3:1 x4
8 wall ball
6 alt DB Sn (25/17.5)
4 burpees
8 wall ball
6 alt DB Sn (25/17.5)
4 burpees
shanik
Friday
Metcon
Metcon
AMRAP10
Flight simulator
5-10-15-20… to 50 then back down
unbroken double unders
Flight simulator
5-10-15-20… to 50 then back down
unbroken double unders
Strength
Bench Press (3×12)
superset with
Bicep curls (3×12)
Metcon
CrossFit Games Open 12.5
Complete AMRAP in 7 minutes of:
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Metric weight: 42.5/30
shanik
Thursday
Gymnastics
Metcon
30s on, 30s off x3
1. 24 handstand shoulder taps
2. 12 ring dips
3. 6 eccentric pullups with 2sec hold at top
1. 24 handstand shoulder taps
2. 12 ring dips
3. 6 eccentric pullups with 2sec hold at top
Metcon
Metcon
3RFT
1 short lap
21 KBS 32/24
15 KB goblet lunges
9 KB goblet squats
1 short lap
21 KBS 32/24
15 KB goblet lunges
9 KB goblet squats
shanik
Wednesday
Strength
Push Press (4×6)
Metcon
Metcon
EMOM3:1 x4
6 KBS 32/24
6 burpees
6 box jumps
6 KBS 32/24
6 burpees
6 box jumps
12 deadlift
9 hang power clean
6 push jerk