PARTNER METCON Metcon (Time) For Time YGIG 10 Rounds 10/8 Cal Row 10 Box Jump Overs Into 10 Rounds 15 Wall Ball 9/7KG 15 Abmat Sit Ups Into 10 Rounds 8 Bar Touching Burpees 15 KB Deadlift 24/16KG
PUSH PRESS Weightlifting Push Press (2 x 5 @ 60%, 2 x 5 @ 70%, 5 @80%) Metcon 20m Overhead Plate carries + 20 standing lateral plate fly’s Metcon (Time) For Time 20 Down & Ups 15 Clean & Jerk 40/30KG 15 Down & Ups 10 Clean & Jerk 10 Down & Ups 5 Clean […]
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill development) Metcon (Time) 2 Rounds for Time 50 Double Unders Row 500m/400m 300m KB Farmers Carry 24/16KG Run 800m
DEADLIFT Weightlifting Deadlift (6 @ 60%, 2 x 5 @ 70%, 2 x 4 @ 80 %) Metcon Accessory 2 rounds 10 KB Military Press superset with 45 sec side plank each side Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 9 Thrusters 40/30KG 18 Barbell hops
C2B – PULL UP SKILL DEVELOPMENT + METCON Gymnastics Chest-To-Bar Pull-ups (Skill development: C2B/Pull Ups ) Metcon (AMRAP – Rounds) EMOM 15 1. Start with 8-10 Bar touching burpees (adding a rep each round) 2. 10-12 Alternating Tempo KB Plank Rows (2-1-2) 3. 20 Lunges
BACK SQUAT Weightlifting Back Squat (5 x 3 @ 80%) Metcon Accessory Body Weight Russian Step Ups 2 x 8-10 reps each leg Superset with Standing Barbell Calf Raises 2 x 20 Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 3-6-9…. Hang Power Clean 40/30KG Wall Ball 9/7KG
WILDCARD SUNDAY Metcon (Time) CrossFit Open 14.5/16.5 WOD 21-18-15-12-9-6-3 Reps for Time Thrusters 40/30KG Burpees Timecap : 25 Mins
PARTNER METCON Metcon (AMRAP – Rounds and Reps) Partner Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Rest 5 Mins Metcon (Time) In Teams of 3 Row 4500/3500M
PUSH PRESS Weightlifting Push Press (Heavy Single – TEST) Metcon (Time) 5 Rounds for Time 15 Box Jumps 20 KB Hang Clean & Jerk 24/16KG
TTB + CONDITIONING Gymnastics Toes-To-Bar (Skill Development : TTB) Metcon (Time) Every 5 Mins x 3 Row 500/400M Run 400M The goal is to push hard and get the distance completed as fast as possible. Score is fastest run and fastest row. Metcon (Time) Time for Run