SUNDAY
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
Back Squat
5×6 @ 60, 65, 70, 75, 80%
CONDITIONING:
CrossFit Football Kettlebell Test:
5 rounds:
1 min ME Russian Kettlebell swings (2/1.5 pd)
1 min rest
*For each round you are unable to achieve 30 swings, row a 1000m penalty row after class.
TUESDAY
WOD:
STRENGTH:
10 min to find a 1RM Push Jerk
CONDITIONING:
7 RFT:
7 CTB Pullups
7 Push Jerks @ 155/105
7 Burpees
25 min cutoff
WEDNESDAY
WOD:
STRENGTH/CONDITIONING:
AMRAP 8 min
8 Pushups
3 Deadlifts starting @ 225/155 lb
*After 4 rounds increase load to 275/185 lb
*After 8 rounds increase load to 305/205 lb
All weight changes done on the clock. No staging of weights allowed.
STRENGTH:
Bench Press
8-8-8
GHD Situps
15-15-15
Alternate exercises
THURSDAY
WOD:
STRENGTH:
OHS
12 min to find a 3RM OHS
CONDITIONING:
6 rounds:
10 high Box Jumps @ 5 seconds apart, 10 sec transition to outside,
then 3 min to Sprint 150m and rest remainder
FRIDAY
WOD:
SKILL:
12 min practice and instruction on Rope Climbs
CONDITIONING:
AMRAP 22 min
800m Run
6 Rope Climbs
SATURDAY
WOD:
STRENGTH:
20 min to find a 1RM Snatch
CONDITIONING:
“Isabel”
For time:
30 Snatches @ 135/95 lb
*Power or full Snatch acceptable.