Monday
Metcon/Strength
16 Minutes
2,4,6,8,10,12,14,16,18,20 Dumbbell Snatches 22.5/15Kg
1,2,3,4,5,6,7,8,9,10 Bar Facing Burpees

1RM Power Snatch in Remaining Time

Aim
Similiar to 18.2 it’s a high heart rate, fast paced workout.
You’ve got to earn your chance at the power snatch.

Recovery/Cooldown
Bretzel Stretch

Bonus Work
2 minutes right side plank
2 minutes left side plank

Tuesday
Metcon
5 Rounds
1 Minute Row
1 Minute DB Thrusters 22.5/15Kg
1 Minute Toes to Bar
-2 minutes rest-

Aim
A pacing and muscular endurance workout.
Stay just below blowing up on the row.
Focus on breathing on the thrusters.
One big set of TTB to start.

Recovery/Cooldown
Pigeon Stretch

Bonus Work
4 x 50′ Overhead Yoke Walks

Wednesday
Metcon
“Real Acid”
30/20 Calorie Bike
45 Bar Facing Burpees
60 Power Cleans 60/40Kg
45 Bar Facing Burpees
30/20 Calories Bike

Aim
This workout is designed to find the redline, that point where you can’t go any faster.
The key is to keep moving and getting the reps done.
Stopping won’t make it easier.
Working up to 20 minutes

Recovery/Cooldown
Frog Stretch
Seal rocks

Bonus Work
8 Rounds
20 seconds hollow, 10 seconds rest

Thursday
Warm Up
AMRAP 10
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Candlestick Rolls
4 Hollow Arches/Hips to Bar

Metcon
5 Rounds
30 Double Unders
20 Kettlebell Snatches 24/16Kg
10 Strict Handstand Push Ups

Aim
Moderate weight snatches with two shoulder based skills.
Expect fatigue in the shoulder and manage rest in the HSPU.
Working up to 16 minutes.

Recovery/Cooldown
Capsule Stretch

Bonus Work
4 x 300m Ski
-rest 1 minute between efforts-

Friday
Metcon
“Barbara”

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Aim
A classic CrossFit bodyweight workout, building muscular endurance.
For most of us, we’ll reduce the reps to finish each round within 7 minutes.
Expect muscle soreness after this workout.
Working up to 40 minutes

Recovery/Cooldown
Shoulder Extension Stretch

Saturday
Structure
1A) Sled Bear Crawl
3 x 50′
1B) Farmers Carry
3 x 100′

2A) Sled Rope Pull
3 x 25′
2B) Double Kettlebell Overhead Carry
3 x 100′

Aim
This is a structural day, building “base” strength
Overall joint health allows you to lift heavier and move faster.