Another awesome week ahead of the best CrossFit in Sandyford!
Monday
Gymnastics/Connectivity
5 Minutes Handstand “Flutter Kicks”
Strength (Last Week, Whoop Whoop!)
4 Rounds
1 Minute Max Effort Front Squats 90%
2 Minutes Rest
Conditioning
Every 5 Minutes for 4 Rounds
12 Toes to Bar
9 Bar Facing Burpees
6 Power Snatches 60/40Kg
3 Bar Muscle Ups
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
5 Rounds
11 Deadlifts 102/70Kg
11 Wall Balls
11 Calories
11 HSPU
Tuesday
Skills
Snatch
1 @ 65%
1 @ 75%
2 @ 82%
2 @ 88%
1 @ 92%
1 @ 95%
1 @ 99% (or PR -1Kg)
1 @ 102%
Metcon
“Helen” plus
3 Rounds
600m Run
21 Kettlebell Swings (32Kg)
15 Chest to Bar Pull Ups
Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
Muscle Up Practice
Wednesday
Skills
Clean & Jerk
1 @ 65%
1 @ 75%
2 @ 82%
2 @ 88%
1 @ 92%
1 @ 95%
1 @ 99% (or PR -1Kg)
1 @ 102%
Metcon
AMRAP 15
50 Double Unders
15 Handstand Push Ups
Mobility
Standing Calf Stretch – 2 Mins per side
Banded External Rotation Shoulder Stretch – 2 Mins per side
Bonus Work
50-40-30-20-10
Calorie Row, rest 1:1
Thursday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb (Legless)
Handstand “Walking” on plates
Strength
4 Rounds
1 Minute Max Effort Back Squats 90%
2 Minutes Rest
Metcon
6 Rounds
200m Run
10 Burpees
10 Wall Balls
Mobility
Bully Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side
Friday
Gymnastics/Connectivity
10 Minutes Handstand Walking
“Elbow Health Fridays”
A) 4 x 10 Seated Press
B) 4 x 12 Dumbbell Curls
Metcon
15-12-9
Power Clean & Push Jerk 61/43Kg
Chest to Bar Pull Ups
*15 Minute Cap
Mobility
Foam Roll Lats – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Bonus Work
8 Rounds
10 seconds on/20 seconds off Assault Bike
Saturday
Strength/Endurance
For 7 Rounds
Odd Minutes: 1 Power Snatch (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Handstand Push Ups
*If 3-5 are comfortabe, go to a deficit
-immediately into-
7 Rounds
Odd Minutes: 1 Power Clean & Push Jerk (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Pull Ups
*If 3-5 are comfortabe, go weighted
Metcon
Death by Thruster 50/35Kg
1 Thruster in Minute 1
2 Thrusters in Minute 2
3 Thrusters in Minutes 3…
Bonus Work
“Triple 3”
3000m Row
300 Double Unders
3 Mile Run