Monday
Team Throwdown!
Event One
AMRAP 8
2 Kettlbell Snatches 16/8Kg
2 Wall Balls
4 Kettlbell Snatches 16/8Kg
4 Wall Balls
8 Kettlbell Snatches 16/8Kg
8 Wall Balls
16 Kettlbell Snatches 16/8Kg
16 Wall Balls
32 Kettlbell Snatches 16/8Kg
32 Wall Balls
Event Two
2A – 1 Minute Assault Bike Max Calories
2B – 8 Minutes to Establish a 1RM Overhead Squat
Event Three
10 Bar Muscle Ups
20 Toes to Bar
30 Cal Row
40 Bar Facing Burpees
50 Power Cleans 40/25Kg
40 Push Jerks 40/25Kg
30 Box Jump Overs. 24/16″
20 Handstand Push Ups
10 Shuttle Sprints
Tuesday
Gymnastics/Connectivity
3 Rounds
1 Minute Max Effort Strict Pull Ups
1 Minute Max Effort Muscle Ups
Strength
Build up to a 5RM Back Squat
Metcon
2 Rounds
30 Toes To Bar
15 Power Clean & Push Jerks 61/43Kg
*14 Minute Cap
Mobility
Couch Stretch – 2 Mins per side
External Rotation Banded Shoulder Stretch – 2 Mins per side
Bonus Round
4 Rounds
30 Second Handstand Brace
15 Second Rest
30 Second Handstand Hold against Wall
15 Second Rest
Wednesday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest
Skills
2-Position Clean & Jerk
1 from the hang, 1 touch and go lift from the floor, 1 split jerk
Metcon
Adiós Amigos
12 Snatches 61/43Kg
12 Muscle Ups
9 Snatches 70/48Kg
9 Muscle Ups
6 Snatches 84/57Kg
6 Muscle Ups
*18 Minute Cap
Mobility
Pigeon Strech – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
75 Cal Row
75 Wall Balls
75 Burpees
Thursday
Gymnastics/Connectivity
3 Rounds
1 Minute Max Strict Handstand Push Ups
1 Minute Max Chest to Bar Pull Ups
Strength
Unstable Carries
5 x 50′ Unstabble Carries (on back)
Metcon
From 0:00-2:00
2 Rounds
2 Box Jump Overs
2 Kettlebell Swings 24/16Kg (8)
From 2:00-4:00
2 Rounds
4 Box Jump Overs
4 Kettlebell Swings (24)
From 4:00-6:00
2 Rounds
6 Box Jump Overs
6 Kettlebell Swings (48)
Etc. Following the same pattern until you are unable to complete both rounds
Finish the 8s = 80 reps
Finish the 10s = 120 reps
Finish the 12s = 168 reps
*Make contact on top of box
Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side
Bonus Work
Weighted Planks
5 Rounds
40 seconds
*Perform with a partner. Swap as quickly as possible
Friday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position
Strength
Build up to a 10RM Back Squat
Metcon
AMRAP 15
5 Strict Chin Ups
10 Push Ups
15 Sit Ups
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side
Bonus Work
Tabata Rowing
8 rounds
20 seconds sprint, 10 seconds rest
Saturday
CrossFit LiftOff
1RM Snatch
-straight into-
1RM Power Clean & Push Jerk
Metcon
To be announced by CrossFit HQ on Thursday!