Monday
Norwegian method.
Metcon
In a 4 min window:
10 Pull Ups
20 Dumbbell Power Clean
30 Box Jumps Overs
*Rest for 3 min, repeat for 4 rounds
Aim
Breathing/heart rate control & Recovery
Tuesday
Metcon
The Hill
200m Run
200m Ski or Row
200m Row or Ski
20 Burpees
400m Run
400m Ski or Row
400m Row or Ski
40 Sit Ups
600m Run
600m Ski or Row
600m Row or Ski
60 Shoulder To Overhead Single Arm Dumbbell 22.5/15kg
Aim
Engine Builder
Wednesday
Metcon
Heavy Day
Front Squat
5-4-3-2-1
Conditioning 12 min
3 Deficit Hand Stand Push Ups
6 Reverse Grip Inverted Row
9 Abwheel Rollout
Aim
Strength test
Thursday
Blake Lively
Metcon
7 Rounds of :
2 Strict Pull Ups
4 Strict Toes To Bar
6 Power Snatches 52/36kg
8 Burpees Over The Bar
Aim
Develop explosive power & upper body strength
Friday
Electrolytes.
Metcon
1 min Ski
1 min Assault Bike
1 min Row
1 min C2Bike
1 min Strict Sit Ups
1 min Rest
Repeat for 6 rounds
Aim
Cardio Punch
Saturday
Metcon
Running Out Of Grace Ideas?
400m Run
10 Clean and Jerks 61/43kg
400m Run
10 Clean and Jerks 61/43kg
400m Run
10 Clean and Jerks 61/43kg
400m Run
Aim
Classic CrossFit Lasagna