Saturday

Main – CrossFit

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Friday

Main – CrossFit

Weightlifting

Deadlift (5,4,3,2,1)

3 min rest

Shoulder Press (5,4,3,2,1)

3 min rest

Metcon

Metcon (Time)

for time
AD 1 mile
30 Power Clean + S2O 135/95
AD 1 mile

Thursday

Main – CrossFit

Warm-up (No Measure)

3 sets NFT
5 Bar Muscle Up
40ft HS Walk
10 Box Jumps 24/20

Metcon (10 Rounds for time)

10 sets
25 Double Unders
Row 300m/250m
rest 1 min

Wednesday Performance

Main – CrossFit

Weightlifting

Back Squat (70% x 5 reps x 6 sets)

Metcon

Metcon (Time)

15-10-5
Power Snatch 95/65
OH Squat 95/65
Kb Swing 2/1.5 pood

Wednesday Elements

Main – Elements

Weightlifting

Back Squat (4 sets x 3-5 reps )

Tempo@30×2
Work to heaviest 3 rep
rest 30 sec

Dips (4 sets x 8-10 reps @32×1)

Tempo @32×1
rest 3 min

Metcon

Metcon (Time)

*5/hand
*alt each rep

3 rounds for time:
10 Db Power Snatch* 50/30
10 Walking Bow tie Lunge
10 Russian Kb Swings 2/1.5 pood

Tuesday

Main – CrossFit

Metcon (Time)

5 Rounds for time:
Run 200m
7 Manmakers 35/20 hand

Monday

Main – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Sunday

Main – CrossFit

Metcon (Time)

For time
Row 2k
rest 1 min
30 Deadlifts 225/155

Saturday

Main – CrossFit

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Friday

Main – CrossFit

Metcon (Time)

21-15-9
Row for cal
Thrusters 95/65