Monday
Metcon
“CrossFit Open 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 102/70Kg
55 wall-ball shots
55-calorie row
55 handstand push-ups
Aim
Game Day Prep 1
Mobility
Bretzel
Tuesday
Metcon
“CrossFit Open 18.3”
2 rounds for time of:
100 double-unders
20 overhead squats 52/36Kg
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 22.5/15Kg
100 double-unders
12 bar muscle-ups
Aim
Game Day Prep 2
Mobility
Capsule Stretch
Calf Stretch
Wednesday
Health/Structure
1A) Stiff Leg Sled Bear Crawl
3-4 x 50′
1B) Gorilla Rows
3-4 x 8-12 reps each side
2A) Sled March
3-4 x 50′
2B) Sandbag Keg Carry
3-4 x 50′
Mobility
Pigeon Stretch
Half Moon Lat Stretch
Thursday
Metcon
“$97 Million”
In a 4 minute window:
2/1 Rope Climbs
8 Dumbbell Clean & Jerks 22.5/15Kg
12 Pistols
Max distance handstand walk in remaining time
-rest 2 minutes-
Repeat 4 times total
Aim
Skills Cramming!
Mobility
Half Saddle
Breakdancer Stretch
Friday
Strength
Push Press
Build up to a heavy triple
Conditioning
10 Rounds:
1 Minute Erg
1 Minute Plank Hold
Mobility
Butterfly Stretch
Saturday
CrossFit Open 23.1