Monday
Warmup
A)Strength: Push Press 10RM
B)WOD: “S2O Biathalon”
18-15-12
S2O (165/105) *No rack, must clean
Bike .4/.3 Mile (Arms only)
*Penalty=100m Farmers Carry *50DB or 53KB/35 DB or KB
*15 min cap
C)Accessory:Incline DB Bench Press 3×15-20 *Increasing
Tuesday
Warmup-Barbell Drills
A)Snatch Balance
5-4-3-2-1 *Increasing sets
B)Snatch Complex: Squat Snatch w/pause @knee +OHS
*Build to a heavy single
C)Snatch Pull Complex:
Snatch Deadlift + Hang from Knee Pull + Full Pull From Ground
*Build to a heavy single with perfect positions
D) Accessory: GHD Hip Extensions 5×10-15
Wednesday
Dynamic Group Warmup
A)Strength: Backward Sled Drag
*Heavy as possible under 1 minute
B)Close Grip Bench Press: 5×[email protected]% 5RM
C)WOD: 5-4-3-2-1 For Time
Bar Muscle Ups
Hang Squat Cleans (135/95)
Bar Over Burpees
*10 min cap
Thursday
A)Conditioning: For Time
Part 1- Bike 10 mins max Distance
*Rest 2:30
Part 2-AMRAP 15
Run 200m
Doubles 50/30 or Singes 100/50
1 Rope Climb Rx-Legless Scaled-Regular or 3 Strict Pull ups or 6 Ring Rows
*Rest 2:30
Part 3-Row 10 mins max Distance
B)Accessory: Peg Board Holds EMOM 10 – :10on :50 off
Friday
Mobility/Warmup-1 min each side Couch or Pigeon
Then, Banded Glute Activation
A)Front Squat w/pause: 3×5@95% 5RM
B)WOD: 27-21-15-9 For Time
DB Squat Cleans (50/35)
T2B
Buy Out: 20 Strict HSPU
*20 min cap
Saturday
CrossFit-9am
Cardio Striking 10am
Sunday
Open Gym 1-3PM