Monday
Metcon
“The Yips”
AMRAP 15
5 Power Cleans 50/35Kg
10 Burpee Lateral Box Jumps 12/8″
15 Wall Balls
Aim
Lateral & Explosive Work
Mobility
Bretzel Stretch
Tuesday
Metcon
“Texas”
1000m Row
100 Crossovers
50 Handstand Push Ups
100 Crossovers
1000m Row
Aim
Endurance
Mobility
Calf Stretch
Twisting Lat Stretch
Wednesday
Strength
20RM Back Squat
Conditioning
3 Rounds
1 Minute Toes to Rings
1 Minute Assault Bike
1 Minute Dumbbell Bench
1 Minute Rest
Mobility
Butterfly Stretch
Frog Stretch
Thursday
Metcon
“Cable Ties”
21-15-9
Push Jerks 70/45Kg
Chest to Bar Pull Ups
Aim
Sprint Pacing, Breath Control & Self-Talk
Mobility
Capsule Stretch
Bretzel Stretch
Friday
Metcon
CrossFit Open 15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
Aim
Panda Cup Prep
Mobility
Straddle Stretch
Saturday
Metcon
“Sixmas”
6 Rounds
10 Erg
10 Bar Facing Burpees
10 OHS 40/25Kg
Aim
Cardio
Mobility
Pigeon Stretch