SUNDAY
Sunday Fun Day!
MONDAY
STRENGTH:
Back Squat:
10 @ 55%
8 @ 60%
3 x 6 @ 65, 70, 75%
4 @ 80%
-then-
30 Bulgarian Split Squats, each leg
TUESDAY
12 minutes to find a 3RM Hang Power Clean (touch and go)
-then-
“Nasty Girls”
3 RFT
50 squats
7 Muscle Ups
10 Hang Power Cleans @ 135/95#
WEDNESDAY
12 minutes of Overhead Mobility
-then-
Find a 1RM Push Press
THURSDAY
12 minutes to find a 1RM Sumo Deadlift
-then-
AMRAP 15 min
15/12 cal row
10 GHD situps
5 Sumo deadlifts @ 70% 1RM
FRIDAY
CrossFit Open Workout 15.1
SATURDAY:
SKILL:
12 minutes to work on Inverted Hang to Back Lever
CONDITIONING:
10-9-8-7-6-5-4-3-2-1
L-Pullups
Wall Ball Shots (20#/14#)
*Each time you drop the wall ball before completing the set, you owe 5 Burpees