Monday
Skills
Snatch High Pull-Hang Power Snatch-Hang Snatch
Build up to a heavy single
Metcon
3 Rounds
30 Dumbbell Snatches
30 Pistols
Mobility
Couch Stretch – 2 Mns per side
External Rotation Shoulder Stretch – 2 Mins per side
Bonus Work
4 Rounds
15 Calorie Row
50′ Handstand Walk
Tuesday
Strength
Hatch Week 12
Back Squat
1 x 5 @ 60%
1 x 5 @ 70%
2 x 5 @ 75%
Front Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Metcon
CROSSFIT LINCHPIN TEST 12
For time:
400m run
15 Clean & Jerks 61/43Kg
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb
*Can be power clean & push jerks
Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
5 rounds (Not for time)
6-12 GHD Sit Ups
6-12 GHD Back Extensions
50′ Farmers Carry Left Hand (Barbell)
50′ Farmers Carry Left Hand (Barbell)
Wednesday
Skills
Push Press-Push Jerk-Split Jerk
Build up to a heavy single
Metcon
8 Rounds
1 Sled Drag (50′)
Max Effort Wall Balls
*Rest 60 seconds between rounds
Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side
Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest
Bonus Work
4 x 50′ Yoke Walks
Thursday
Strength
Week 6/6
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand Walk
Metcon
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
4 Power Cleans 93/66Kg
4 Front Squats
4 Shoulder to Overhead
Mobility
Hanging Lat Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins
Bonus Core
EMOM 10
15-30 Second L-Sit Hold
Bonus Work
5K Row
Friday
Strength
Back Squat
1 x 5 @ 60%
1 x 5 @ 70%
2 x 5 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
Metcon
Regionals Nate
10 Rounds
4 Strict Muscle Ups
7 Strict Handstand Push Ups
12 Kettlebell Snatches 32/24Kg (6 right/6 left)
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Core
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest
Saturday
Strength
1RM Deadlift
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg
Mobility
Couch Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 MIns per side