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Monday
Strength
Split Jerk
3-3-3-3-3
Conditioning
AMRAP 10
10 Chest to Bar Pull Ups
5 Split Jerks
*Use 70% of your 3RM
Aim
Skill Development / Humility
Mobility
Twisting Lat Stretch
Tuesday
Metcon
“Dopesick”
22 Minutes:
10,9,8…,3,2,1
Single Dumbbell Overhead Squats 22.5/15Kg
Bar Facing Burpees
1RM Hang Snatch in remaining time
Aim
Muscular Balance / Belief
Mobility
Diamond Frog Stretch
Wednesday
Metcon
“Whack”
AMRAP 16
12 Dumbbell Snatches 22.5/15Kg
8 Handstand Push Ups
4 Bar Muscle Ups
Aim
Shoulder & Core Endurance / Focus
Mobility
Bretzel Stretch
Capsule Stretch
Thursday
Metcon
“Shake It Off”
Every 4 minutes x 6
20/16 Cal Erg
50 Double Unders
25′ Sled Rope Drag/AMRAP Wall Walks
*3 Rounds of Sleds/3 Rounds of Wall Walks
Aim
Pacing & Recovery / Positivity
Mobility
Shoulder Extension Stretch
Friday
Metcon
CrossFit Open 20.4
30 box jumps, 24/20 in.
15 clean and jerks 43/29Kg
30 box jumps, 24/20 in.
15 clean and jerks 61/43Kg
30 box jumps, 24/20 in.
10 clean and jerks 83/52Kg
30 single-leg squats
10 clean and jerks 102/65Kg
30 single-leg squats
5 clean and jerks 124/79Kg
30 single-leg squats
5 clean and jerks 142/93Kg
Time cap: 20 minutes
Aim
Sport Practice – SIGN UP at Games.CrossFit.Com
Mobility
Straddle Stretch
Saturday
Metcon
“Mean Spirited”
3 Rounds
25 Power Snatches 35/20Kg
25 Thrusters 35/20Kg
Aim
Muscular & Cardiovascular Endurance / Grit
Mobility
Quad Stretch