Monday
Metcon
“Goodness Gracious”
40 Wall Balls
40 Power Clean & Push Jerks 40/25Kg
30 Wall Balls
30 Power Clean & Push Jerks 60/35Kg
20 Wall Balls
20 Power Clean & Push Jerks 80/45Kg
10 Wall Balls
10 Power Clean & Push Jerks 100/55Kg
Aim
Progressive Strength & Bracing / Focus
Mobility
Butterfly Stretch
Frog Stretch
Tuesday
Metcon
“Morganville”
5 Rounds
2 Minute Window
5 Wall Walks
10/7 Calories Row
AMRAP Double Unders
-rest 2 minutes-
Aim
Agility & Coordination
Mobility
Twisting Lat Stretch
Calf Stretch
Wednesday
Metcon
“Goo Goo Muck”
2 Rounds
20 Devil’s Presses
20 Dumbbell Front Rack Lunges
20 Box HSPU
20 Dumbbell Box Step Overs
Aim
Grit
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Thursday
Metcon
“Delicate”
12 Minute Ladder
2 Overhead Squats 45/30Kg
2 Chest to Bar Pull Ups
4/4, 6/6, 8/8…
Aim
Core & Arm Development / Concentration
Mobility
Underneath Stretch
Friday
Metcon/Strength
“Mastadon”
AMRAP 8
8 Toes to Bar
8 Bar Facing Burpees
-straight into-
8 Minutes to Find a 1RM Clean/Power Clean
Aim
Strength Under Fatigue
Mobility
Straddle
Saturday
Metcon
CrossFit Open 13.2 (Judged)
AMRAP 10
5 Shoulder to Overhead 52/34Kg
10 Deadlifts 52/34Kg
15 Box Jumps 24/20″
Aim
Open Prep With A Judge
Mobility
Breakdancer Stretch