Semi Strict 6/8 – Starting to Feel Like CrossFit Again!

Monday
Metcon
“2017 Regionasl Event 6”
30/25 Cal Assault Bike
20 Burpee Box Jump Overs 32/24Kg
10 Sandbag Cleans

Aim
Intensity / Self Talk

Mobility
Bretzel Stretch

Tuesday
Metcon
“Tombstone”
AMRAP 14
1 Bar Muscle Up
2 Strict Handstand Push Ups
3 Deadlifts 140/90Kg

Aim
Strength Development / Enthusiasm

Mobility
Straddle Stretch
Shoulder Extension Stretch

Wednesday
Strength
Front Squats
3-3-3-3-3-3-3

Conditioning
Alt EMOM
Minute 1 – Erg
Minute 2 – L-Sit/Plank/Russian Twist
Minute 3 – Strict Pull Ups/Toes to Bar/Handstand Push Ups

*Pick one erg, one core exercise and one gymnastic piece for the whole workout
**Aim to be consistent across all six rounds

Mobility
Couch Stretch
Wall Hinge Stretch

Thursday
Metcon
“marjorie”
100 Double Unders
25 Overhead Lunges Right
50 Dumbbell Snatches
100 Double Unders
50 Dumbbell Snatches
25 Overhead Lunges Left
100 Double Unders

Aim
Muscular Balance / Focus

Mobility
Single Side Saddle Stretch

Friday
Metcon
“Fantastic Beasts”
10 Rounds
200m Run
3 Wall Walks
10 Toes To Bar

Aim
Core Strength & Cardio / Humility

Mobility
Capsule Stretch

Saturday
Metcon
“Loading Violation”
10 Power Snatches 60/35Kg
12 Bar Facing Burpees
10 Power Snatches 60/35Kg
12 Bar Facing Burpees
10 Power Snatches 40/25Kg
12 Bar Facing Burpees
10 Power Snatches 40/25Kg
12 Bar Facing Burpees

Aim
Sport Practice / Effort

Mobility
Pigeon Stretch
Shoulder Extension Stretch

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