Back Squat & Strict Press Cycle Week 2

Monday

Metcon
Budgerigar
8 Rounds for time of:
6 Burpee Box Jumps 24/20”
8 Dumbbell Snatches 22.5/15kg
10 Sit Ups

Aim
Engine + Core

Mobility
Straddle Stretch
Hurdle Stretch

Tuesday

Metcon
Strength
Strict Press 8-8-5-5-3
Chin Ups 5-5-5-3-3

Conditioning
8 Dumbbell Floor Press
16m Suitcase Carry
24 Crossovers

Aim
Strength

Mobility
Ring Pec Stretch
Calf Stretch

Wednesday

Metcon
Diane
21-15-9
Deadlifts 102/70kg
Hand Stand Push Ups

Aim
Classic CrossFit Test

Mobility
Pretzel Stretch
Scorpion Stretch

Thursday

Metcon
Strength 15 min
Back Squat 8-8-5-5-3
DB Sin Leg RDL 5-5-5-5-5

Conditioning 12 min
8 Inverted Row
8 Goblet Squats
8 Cal Ski

Aim
Strength

Mobility
Samson Stretch
Pigeon Stretch

Friday

Metcon
Meraki
60 Thrusters 20/15kg
12/10 Cal C2Bike
40 Pull Ups
12/10 Cal C2Bike
20 Wall Facing Hand Stand Push Ups
12/10 Cal C2Bike
30 Toes To Bar
12/10 Cal C2Bike

Aim
Positive Self Talk

Mobility
Figure Four Stretch
Capsule Stretch

Saturday

Metcon
Atlético de Madrid
Amrap 20
3 Power Snatch 61/43kg
3 Bar Facing Burpees
3 Chest To Bar Pull Ups
300m Run
After each round add 1 rep, running stays the same

Aim
Strength Endurance

Mobility
Straight Leg Crossover Stretch
Half Moon Stretch