Monday
Metcon
“Long Drag”
AMRAP 14
2 Cal Ski
2 Box Step Overs
4/4, 6/6, 8/8…
AMRAP 14
2 Cal Row
2 Chest to Bar Pull Ups
4/4, 6/6, 8/8…
Mobility
Frog Stretch
Tuesday
Strength Test
1RM Clean & Jerk
Mobility
Capsule Stretch
Wednesday
Metcon
CrossFit Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 35/25Kg
Mobility
Bretzel Stretch
Thursday
Metcon
“Leggy Leggy Pressy”
4 3-Minute Window
20 Pistols
15 Med Ball Cleans
AMRAP Strict Handstand Push Ups
-rest one minute-
Mobility
Couch Stretch
Friday
Metcon
CrossFit Open 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge (2 x 22.5/15Kg Dumbbbells)
16 toes-to-bars
8 power cleans (2 x 22.5/15Kg Dumbbbells)
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Mobility
Child’s Pose Lat Stretch
Saturday
Metcon
“Damn Dirty DT”
5 Rounds
400m Run
15 Bar Facing Burpees
12 Deadlifts 70/45Kg
9 Hang Power Cleans 70/45Kg
6 Push Jerks 70/45Kg
Mobility
Shoulder Extension Stretch