Monday
CROSSFIT LINCHPIN TEST 8
3 Rounds for time of:
21 Deadlifts 84/61Kg
7 Overhead Squats 84/61Kg
*One barbell, no rack
Bonus Core
200m Ab Row
Bonus Work
10 Legless Rope Climbs
Tuesday
800m Run
5 Rounds
15 Ring Dips
15 Hang Power Snatches 50/35Kg
15 Toes to Bar
800m Run
Bonus Work
Every 4 minutes x 4
20 seconds assault bike
Wednesday
“Bergeron Bleep Test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees
Bonus Core
5 x 6-30 Russian Twists
Bonus Work
Squat Jerk
3-3-3-3-3
Thursday
Skills
Clean & Jerk
1-1-1-1-1-1-1
Metcon
500m Row
Bonus Work
“13.1”
Friday
10 Rounds
21 Double Unders
15 Kettlebell Snatches (alternate arms each round)
9 V-Ups
Bonus Work
4 x 50′ Zercher Yoke Walks
Saturday
“Glen”
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees