Monday
Metcon
“Tyler Durden”
40 Handstand Push Ups
40 Power Snatches 40/25Kg
40 Box Jumps 24/20″
40 Cal Ski/Row
Aim
Pacing
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Tuesday
Metcon
“They Say That Alls Well That Ends Well”
12 Rounds
4 Toes To Bar
6 Burpees
8 Dumbbell Snatches 22.5/15Kg
Aim
Core Endurance
Mobility
Capsule Stretch
Bretzel Stretch
Wednesday
Metcon
“Hogmanay”
5 Rounds
15 Wall Balls
15 Cal Row/Ski
50 Crossovers
Aim
Panda Cup Prep
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Thursday
Metcon
“You Need To Calm Down”
21-18-15-12-9-6-3 reps:
Overhead Squats 61/43kg
Bar Facing Burpees
Aim
Core Stability
Mobility
Straddle Stretch
Friday
Play
Candlestick Rolls
Metcon
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Aim
Good Movement
Mobility
Shoulder Extension Stretch
Butterfly Stretch
Saturday
Metcon
CrossFit Open 20.4
30 box jumps, 24/20 in.
15 clean and jerks 43/29Kg
30 box jumps, 24/20 in.
15 clean and jerks 61/43Kg
30 box jumps, 24/20 in.
10 clean and jerks 83/52Kg
30 single-leg squats
10 clean and jerks 102/65Kg
30 single-leg squats
5 clean and jerks 124/79Kg
30 single-leg squats
5 clean and jerks 142/93Kg
Time cap: 20 minutes
Aim
Power
Mobility
Straddle Stretch