Monday
Metcon
“Insert Witty Name Here”
AMRAP 15
5 Power Cleans 60/40Kg
10 Bar Facing Burpees
20 Unbroken Double Unders
Aim
Pacing / Focus
Mobility
Bretzel Stretch
Tuesday
Metcon
“To The Beemobile”
18 Minutes
2 Rounds:
20 Chest to Bar Pull Ups
16 Dumbbell Front Rack Lunges
12 Strict HSPU
-in the remaining time-
AMRAP
10 Calorie Row/Ski
25′ HS Walk / 50′ Single Arm Overhead Carry
Aim
Upper Body Endurance / Humility
Mobility
Capsule Stretch
Wednesday
Metcon
“Open 16.3 Plus”
AMRAP 7
10 Power Snatches 35/20Kg
3 Bar Muscle Ups
-Rest 5 minutes-
AMRAP 5
5 Overhead Squats 35/20Kg
5 Toes to Bar
Aim
Sport Practice / Recovery
Mobility
Underneath Stretch
Half Moon Lat Stretch
Thursday
Strength
Front Squats
3-3-3-3-3-3-3
Core
4 Rounds
30 Seconds Russian Twists
30 Seconds Rest
30 Seconds Back Support
30 Seconds Rest
Mobility
Saddle Stretch
Friday
Metcon
“Bloodstream”
AMRAP 20
5 Strict Pull Ups
10 Push Ups
15 Kettlebell Swings 24/16Kg
20 Cal erg
Aim
Movement Virtuosity
Mobility
Shoulder Extension Stretch
Saturday
CrossFit Open 22.2