SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat
2×6 @ 75, 80%
4 @ 85%
3 @ 90%
2 @ 95%
-then-
Find a 1RM
TUESDAY
12 min instruction and practice on Bar Muscle Ups
CONDITIONING:
For time:
60 Ring Rows
50 Box Jumps @ 24”/20”
40 Burpees
-then-
Immediately upon completion of workout:
AMRAP 4 min
Bar Muscle Ups
WEDNESDAY
Bench Press
Find a 5RM Bench Press
-then-
EMOM5
5 reps @ 70% of 5RM
-then-
400m Run
40 Kettlebell Swings (1.5/1 pood)
80 Double Unders
*12 min cutoff*
THURSDAY
SKILL
EMOM for 30 minutes:
1st min: 2 Power Snatches
2nd min: 4 Power Cleans
3rd min: rest and add weight to bar
Only one bar used. Increase load each round if possible.
Starting Weights:
Rx: 135/85#
Gold: 115/65#
Silver: 75/55#
Bronze: Empty bar
FRIDAY
CrossFit Open 15.5
SATURDAY
Handstand Clinic at 9am!