2016/10/24-30

Monday

CONDITIONING
"Tabatathon"
Double Alternating Tabata (8 min):
Bar Hang
Plank
–Rest 4 min–
Double Alternating Tabata (8 min):
Strict Press (45/35, from rack)
Ring Row
–Rest 4 min–
Double Alternating Tabata (8 min):
Back Squat Jumps (45/35, from rack)
Wall Balls (20/14)

Tuesday 

STRENGTH
20 min to find
1 Rep Max Jerk

CONDITIONING
1 round of "Christine" for time:
500m Row
12 Deadlift (same load as jerk max)
21 Box Jumps (24/20)

Wednesday 

CONDITIONING
"Ivan The Terrible"
For time:
*90 sec Jump Rope before each round
50-40-30-20-10
Lunges
Push-Ups
Sit Ups

Thursday

SKILL
10 min to drill
KB single arm movements

CONDITIONING
"Sport"
1 min/side KB Clean & Jerk
2 min Rest
1 min/side KB Snatch
2 min Rest
1 min/side KB Clean
2 min Rest
1 min/side KB Push Press
2 min Rest
1 min/side KB Front Squat
2 min Rest
2 min KB Swings (regular CrossFit swings)

Friday 

MOBILITY
10 min shoulder prep

CONDITIONING
"Frankenwod"
8 min AMRAP:
5 Snatches (95/65)
5 Toes-to-Bar
Rest 4 min
8 min AMRAP:
10 Thrusters (same load)
10 Cal Row

 

 

 

Saturday

TBD