Monday
Strength
Back Squat 5×7
Conditioning
Amrap 12
4 Strict Pull Ups
6 Abwheel Rollouts
8 Cal C2Bike
Aim
Strength
Tuesday
Metcon
UnGraceful
30 Cal Ski
15 Clean and Jerks 61/43kg
30 Cals Row
15 Clean and Jerks 61/43kg
30 Cal Ski
Aim
Classic CrossFit Sandwich
Wednesday
Metcon
How strict is this?
5 Rounds of :
400m Run
6 Strict Toes to Bar
24 Double Unders
Aim
Midline control under fatigue
Thursday
Metcon
“Never Scared”
10 Rounds
4 Strict Handstand Push Ups
8 Box Jumps 24/20″
12 Kettlebell Swings 24/16Kg
Aim
Muscle Endurance / Enthusiasm
Friday
Metcon
Do it for the gains!
Amrap 15
50ft Bear Crawl Sled Pull
10 Straight Bar Biceps Curls
10 Single Arm Dumbbell Bench Press
Amrap 15
50ft Suitcase Carries Left + Right
10 Dumbbell Prone Rows
8 Dumbell Straddle Press
Aim
Improve muscle endurance
Saturday
Metcon
It’s Saturday of course we are running!
800m Run
20 Strict Pull Ups
30 Power Snatches 43/29kg
40 Burpees Over The Bar
50 Wall Balls 20/14lbs
800m Run
Aim
Stay Calm In The Storm