Strict Season Week 6/8

Monday
Metcon
“Sophie’s Choice”
27-21-15-9
Cal Ski
Overhead Squats 43/29Kg
-OR-
27-21-15-9
Cal Bike
Power Clean 52/36Kg

Aim
Classic CrossFit/Pacing

Mobility
Bretzel Stretch
Cactus Stretch

Tuesday
Metcon
“Wahlberg”
AMRAP 30
200m Run
5 Strict Pull Ups
10 Dumbbell Straddle Press 22.5/15Kg
20 Pistols

Aim
Foundational Movement Quality

Mobility
Hurdler Stretch
Banded Shoulder Stretch

Wednesday
Metcon
“Sophie’s Choice”
27-21-15-9
Cal Ski
Overhead Squats 43/29Kg
-OR-
27-21-15-9
Cal Bike
Power Clean 52/36Kg

Aim
Classic CrossFit/Pacing

Mobility
Bretzel Stretch
Cactus Stretch

Thursday
Metcon
“Alwyn”
As Far As You Can In 20 Minutes
2 Rounds
5 Strict Toes to Bar
50′ Kettlebell Farmers Carry 24/16Kg

• 50′ Handstand Walk/5 Wall Walks –
  2 Rounds
  5 Strict Toes to Bar
  10 Kettlebell Front Rack Carry 24/16Kg
• 50′ Handstand Walk/5 Wall Walks –
  2 Rounds
  5 Strict Toes to Bar
  50′ Kettlebell Overhead Carry 24/16Kg
• 50′ Handstand Walk/5 Wall Walks –

Aim
Grip & Core Strength

Mobility
Underneath Stretch
Shoulder Extension Stretch

Friday
Metcon
“Slug”
5 Rounds:
10 Ring Dips
20 Kettlebell Swings 32/24Kg
40 Backwards Single Unders

Aim
Good Basic Fitness / Movement Quality

Mobility
Bully Stretch
Calf Stretch

Saturday
Partner Workout
“Westham”
AMRAP 20
40 Cal Row
40 Sit Ups
30 Cal Bike
30 Bupees
20 Cal Ski
20 Sandbag Cleans

Aim
Friendship

Mobility
Butterfly Stretch