Three Weeks Until The Open/The Panda Cup – Sign Up Here
Monday
Metcon/Lift
“The Big Short”
21 Thrusters 43/29Kg
21 Pull Ups
15 Thrusters 52/36Kg
15 Chest to Bar Pull Ups
9 Thrusters 61/43Kg
9 Bar Muscle Ups
1RM Deadlift in the remaining time
Aim
High Intensity / Enthusiasm
Mobility
Bretzel Stretch
Tuesday
Metcon
“Bangles”
AMRAP 18
6 Wall Walks
12 Single Arm Dumbbell Overhead Lunges 22.5/15Kg
18 Toes to Bar
Aim
Core & Shoulder Stability / Humility
Mobility
Capsule Stretch
Wednesday
Metcon
“Mario”
AMRAP 36
30/20 Cal Erg
50′ Sled
100′ Carry
*You chose your fave
Aim
Base cardio building / relax
Mobility
Straddle Stretch
Thursday
Metcon
“Gorgeous”
50 Burpee Box Jump Overs
50 Kettlebell Swings 32/24Kg
50 Wall Ball Shots
50 Cal Row/Ski
Aim
Breath control / grit
Mobility
Couch Stretch
Friday
Metcon
“CrossFit Open 17.3 (ish)”
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches 43/29Kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43Kg
Then, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61Kg
Aim
Sport Practice – 2 weeks to go, have you signed up?
Mobility
Underneath Stretch
Saturday
Metcon
“Nicki”
AMRAP 20
400m Run
Max Handstand Push Ups
Aim
Pacing / Focus
Mobility
Banded Shoulder Stretch