Semi Strict Season & CFI Games Prep, Week 8

Monday

Metcon
Run Karen Run
600m Run
150 Wall Balls
600m Run

Aim
Leg and shoulder endurance

Tuesday

Metcon
Little Pyg
8 Rounds of :
1 Strict Ring Musscle Up
3 Wall Walks
5 Kettlebell Swings 32/24kg
7 Box Jumps 24/20

Aim
High Skill

Wednesday

Metcon
16 Personalities
AMRAP 16
2 Deadlift 61/38kg
3 Hang Power Clean 61/38kg
4 Front Squat 61/38kg
5 Push Press 61/38kg
6 Cal Ski/Row

Aim
Posterior Chain & Positive talk

Thursday

Metcon
“Wasabi”
6 Rounds
In a 2 Minute Window
15/10 Calorie Erg
10 Burpees
AMRAP Toes to Bar in Remaining Time
-rest 2 minutes-

Aim
High heart rate & recovery / effort

Friday

Metcon
iuvenis
43 Pull Ups
43 Hand Stand Push Ups
43 Abmat Toes To Bar
43 Cal C2 Bike
43 Dumbbell Hang Clean and Jerk 15/10kg
43 Double Unders

Aim
Muscle Endurance

Saturday

Metcon
Long Socks
1 Rope Climb
4 Chest To Bar Pull Ups
7 Power Snatch 52/36kg
10 Cal Ski/Row

Aim
Grip & Upper body strength