Monday
Metcon
“Obscure Simpsons’ Reference”
6 Minute Ladder
3 Cal Row
3 Dumbbell Thrusters
6/6, 9/9, 12/12…
-rest 3 minutes-
6 Minute Ladder
3 Cal Ski
6 Dumbbell Lunges
6/6, 9/9, 12/12…
-rest 3 minutes-
6 Minute Ladder
3 Cal Bike
3 Devil’s Presses
6/6, 9/9, 12/12…
Aim
Recovery and Tolerance
Tuesday
Metcon
“West Wing”
21-15-9
Power Snatch 70/45Kg
Strict HSPU
Aim
Strength Endurance & Focus
Wednesday
Structure
1A) Sled Bear Crawl
3 x 50′
1B) Double Kettlebell Carry
2A) Sled Drag
3 x 50′
2B) D-Ball Carry
3 x 50′
Mobility
Coach’s Choice
Thursday
Metcon
“Red”
45 Wall Balls
30 Burpees
15 Chest to Bar Pull Ups
-rest 1 minutes-
30 Wall Balls
20 Burpees
10 Chest to Bar Pull Ups
-rest 1 minutes-
15 Wall Balls
10 Burpees
5 Chest to Bar Pull Ups
Aim
Endurance & Self-Motivation
Friday
Metcon
“Cynthia”
AMRAP 20
8 Dumbbell Push Press
10 Toes to Bar
12 Cal Erg
Aim
Strategy & Transitions
Saturday
Metcon
CrossFit Open 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Time cap: 14 minutes
Aim
Sport Practice & Letting Go