Monday
Buy in – 2 Rounds – 1:30 Bike / 5 Russian KB Swings / 5 per Arm KB Snatch + 50 ft OH Carry / 10 Cossack Squat
Mobility – Foam Roll Lats and triceps
A) Push Press – Build to a Heavy 2 in 7 sets
Metcon – 15 Min AMRAP
Snatch x 10 (95/65)
RMU x 3 (Scale 9 C2B Pull ups)
Double Unders x 45
Every 3 rounds rest 1 min
Tuesday
Buy in – 4 Min EMOM 25ft Bear Crawl / 3 Burpees / 25ft Bear Crawl
then 2 rounds of what you choose Snatch or Clean + Jerk
Scoop drill + Shrug / High Pull / Power / Full / OHS or Jerk
A) Pick Either Snatch or Clean and Jerk build to a Heavy Single
Metcon – 4 Rounds
18/15 Cal Bike
15 Bar Facing Burpees
Wednesday
Buy in – 2 rounds – 12 Cal Ski / 10 Pass Throughs / 10 Sit Ups / 10 Lunges w/ Stretch
Gymnastics Super Set
A1) Strict HSPU Week #6
A2) Pistol Drill – Top of box step down x 5-10 /leg
A3) Bottom Of Dip Hold 10:10 x 2 Work to rest
A4) Kipping Pull Up Drill – Arch Hollow / Arch Hollow + Pull Down / Arch Hollow + Pull Down + Pull In x 3-5
A5) Candle Stick Roll Up on Rig Pole x 10
Metcon – 2 km Run
Thursday
Buy in – EA Warm Up
A) Front Squat – Build to a Heavy 3 for the day
Metcon – 3 rounds
3x Unbroken – Power Clean + Front Squat + Push Press + Back Squat + Push Press
+ 20 T2B
Rest 2 – 3 min
*your push press will be your limiter start around 70%
Friday
Buy in – 2 rounds – 100 Single Unders / 10 Push Ups / 10 Good Mornings (banded) / 10 Dead Bugs / 5 Broad Jumps
Mobility – Pain Ball on Shoulder and Hips
A) DB Bench Press – Build to a Heavy 8 in 5-6 sets
B) Banded External Rotations (shoulder) 3 x 10 / arm
Metcon – “CrossFit Baseline”
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Saturday
Buy in – 2 round – 300m Row / 10 Speed Skaters / 10 Banded Ys / 10 Face Pulls
A) Strict Press – Build to a Heavy 5
B) Cuban Press – w/BB 3 x 8 (light)
Metcon – 12 Min AMRAP
300m Row
20 DB Snatch (50/35)
200m Ski
20 DB Snatch
September 23, 2019
