Monday
CrossFit Total
(Back Squat + Strict Press + Deadlift)
For Total Load
+
For Time
-30 Russian KB Swings 70/53lb
-20 Box Jumps 24/20″
-10 Line-Facing Burpees
Tuesday
3RM Strict Pull-Up
*for weight (or) least assistance
+
Every 3:00 x 5 Sets:
-8 Pull-Ups
-8 DB Deadlift 70/50s / Hand
-Max Wall Ball, Until 1:30 Mark
Post-Workout Breathing Protocol
Wednesday
AMRAP 25:00 @ Ramping Pace
-150m Run
-8 Toes-to-Rings, GHDs, or AbMat Sit-Ups
-Rest 30s-
-200m Row
-8 Up-Downs
-Rest 30s-
Thursday
AMRAP 8:00 @ 80% Effort
-3 Wall Walk
-8 Goblet Reverse Lunge 53/35lb
-11 Calorie AirBike
+
EMOM 15 @ Technique Focused Loading
-Snatch Pull + Hang Power Snatch + Power Snatch + Overhead Squat
Friday
E90s x 8 Sets:
1) 5 Bench Press
2) 1-2 Rope Climb*
*Rx+ = Legless
+
AMRAP 8:00
-2 Rope Climbs
-6 Shuttle Run Lengths (50ft)
-12 DB Hang Clean & Jerk 50/35lb
Saturday
For Time // 24-21-18-15-12-9-6
-Partner Deadlift 315/215lb
-Bar-Facing Burpee (split)
*150m Run before each set
Vegetables
At Any Point This Week
-2k Row
-2:00 High Plank Hold
-2:00 Couch Stretch / leg
-100 Banded Bicep Curls
-100 Banded Tricep Extensions