MONDAY
STRENGTH PRIMER
5 SETS BUILDING IN WEIGHT
SNATCH PULL + SNATCH HIGH PULL + MUSCLE SNATCH + OHS
10 MINUTES TO ESTABLISH
1RM POWER SNATCH
10 MINUTES TO ESTABLISH
1RM SQUAT SNATCH
WORKOUT
FOR TIME
50 LATERAL BURPEES OVER THE BARBELL
TUESDAY
STRENGTH
E2MOM X 5
2 PUSH JERK + 1 SPLIT JERK, BUILDING
WORKOUT
5X OF 2:00 WORK/1:00 REST
40 DOUBLE UNDERS
15 KBS #53/35
MAX HSPU IN REMAINING TIME
WEDNESDAY
DEADLIFT
4X5* GOAL HEAVIER THAN 3WK AGO
REMAIN TNG, START FIRST SET AROUND 60% AND BUILD BY FEEL.
WORKOUT
3RFT
30 SIT UPS
30 MEDBALL BOX STEP OVERS
400M MEDBALL RUN
#20/14
THURSDAY
CONDITIONING
EVERY :90 X 10
12/8 CAL MACHINE
SUSTAIN A PACE THAT ALLOWS YOU TO REPEAT FINISH TIME
WORKOUT
FOR TOTAL TIME
10 BURPEES OVER DB
20-15-10 ALT DB SNATCH
REST 2:00
10 BURPEES OVER DB
10-15-20 ALT DB SNATCH
#50/35
*SCALE TO WEIGHT THAT ALLOWS YOU TO DO DB UB OR NO MORE THAN 2 SETS
FRIDAY
STRENGTH PRIMER
5 SETS BUILDING IN WEIGHT
CLEAN PULL + CLEAN HIGH PULL + MUSCLE CLEAN + FRONT SQUAT
10 MINUTES TO ESTABLISH
1RM POWER CLEAN
10 MINUTES TO ESTABLISH
1RM SQUAT CLEAN
WORKOUT
FOR TIME
500M ROW
SATURDAY
8AM CROSSFIT
WORKOUT
IN TEAMS OF 3
3 ROUNDS OF
3:00 MAX PULL UPS
1:00 REST
3:00 MAX WALLBALLS
1:00 REST
3:00 MAX BURPEE BOX JUMP OVERS
1:00 REST
PULL UPS, 1 PARTNER WORKS/1 PARTNER HANGS/1 PARTNER RESTS
WALLBALL, 1 PARTNER WORKS/1 PARTNER HOLDS WALLSIT/ 1 PARTNER RESTS
BBJO, 1 PARTNER WORKS/1 PARTNER HOLDS PLANK/ 1 PARTNER RESTS
CAN SWITCH PARTNERS AT ANY TIME, WORKING PARTNER CANNOT BEGIN UNTIL 1 PARTNER IS IN HOLD POSITION
9:15AM STRENGTH
STRENGTH
EVERY 3:00 X 5 SETS
10 SEATED BARBELL PRESS
6-10 RING ROWS WITH CONTROLLED DESCENT, ELEVATE FEET IF POSSIBLE
AMRAP 15
10 DB BENCH PRESS
20 BARBELL BICEP CURLS
30 MB RUSSIAN TWISTS
SUNDAY
CONDITIONING
FOR TIME
50-40-30-20-10
CAL MACHINE
GOBLET SQUAT
DB SHOULDER TO OH
ALT DB HANG CLEANS
*1 DB FOR ALL MOVMENTS