Monday

Strength
CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift

Total lifted

Recovery/Cooldown
Pigeon Stretch
Bretzel Stretch

Bonus Work
30 Muscle Ups

Tuesday

“Complex Fran”
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

M 43Kg thrusters
F 29Kg thrusters

Recovery/Cooldown
Couch Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Wednesday

Metcon/Weightlifting
Doubles & Oly
For time:
50 double-unders
5 squat snatches 80%
50 double-unders
4 squat snatches 90%
50 double-unders
3 squat snatches 99%
50 double-unders
2 squat snatches 105%

Recovery/Cooldown
Capsule Stretch

Bonus Work
3 Pegboard Ascents

Thursday

Metcon
For time:
40-ft. handstand-walk obstacle course
20 wall-ball shots
40-ft. handstand-walk obstacle course

Core
Tabata Hollow/Arches

Recovery/Cooldown
Diamond Frog
Shoulder Extension Stretch

Bonus Work
EMOM 10
D-Ball Holds
*Record Shortest Time

Friday

Metcon
“Fibonacci”
1,2,3,5,8,13,21 reps of
Kettlebell Deadlifts
Handstand Push Ups

Recovery/Cooldown
Banded Hamstring Stretch
Banded Lat Stretch

Bonus Work
A) Bench Press
5 x 8
B) Bicep Curls
5 x 10

Saturday

Metcon
400m Run
15 Dumbbell Clean & Jerks
4 Rope Climbs
400m Run
12 Dumbbell Clean & Jerks
3 Rope Climbs
400m Run
9 Dumbbell Clean & Jerks
2 Rope Climb

Recovery/Cooldown
Straddle Stretch

Bonus Work
AMRAP 10
10 Calorie Row
10 D-Ball Over Shoulder