Pre Season Phase 2.3

Monday
Metcon
“Left on Read”
10 Rounds:
9 Handstand Push Ups
15 Cal Row/Bike
21 Double Unders (unbroken)

Aim
Skill Under Fatigue

Mobility
Capsule Stretch
Calf Stretch

Tuesday
Metcon/Strength
“Assos”
AMRAP 10
5 Burpee Pull Ups
10 Kettlebell Snatches 24/16Kg
-straight into-
10 Minutes to establish a 1RM Hang Squat Snatch

Aim
Grip, Technique / Focus

Mobility
Ring Pec Stretch

Wednesday
Metcon
“Gimme Five Bees For A Quarter”
5 Rounds
2 Minute Window
10 Pistols
10/7 Calories Ski
AMRAP Burpee Box Jump Overs
-rest 2 minutes-

Aim
Balance, Intensity

Mobility
Box Shoulder Stretch
Box Pigeon Stretch

Thursday
Metcon
“Glitch”
AMRAP 12
2 Rounds:
12 Chest to Bar Pull Ups
12 Dumbbell Hang Power Cleans
2 Rounds:
6 Bar Muscle Ups
12 Dumbbell Thrusters

Aim
Upper Body Pulling, Lower Body Pushing

Mobility
Forearm Stretch
Saddle Stretch

Friday
Metcon
“CrossFit Open 20.1”
10 rounds for time of:
8 ground-to-overheads 43/29Kg
10 bar-facing burpees

Aim
Breath Control!

Mobility
Shoulder Extension Stretch
Straddle Stretch

Saturday
Metcon
“Judgy Judgy”
AMRAP 8
6 Toes to Bar
12 Wall Balls
24 Double Unders

Aim
Open Prep With A Judge

Mobility
Wall Ball Thoracic Stretch

This website or its third-party tools process personal data.
You may opt out by using the link Opt Out