Monday
Strength
5-3-1-1-1 Front Squat
Conditioning
5 Rounds
8 Front Squat 95/65, 155/105
12 Calorie Row
Competitor
10-20-30
Front Squat 225/155, 185/125, 135/95
30-20-10
Calorie Bike
Tuesday
Strength
16 Minutes
M1: 1-3 Power Clean & Jerk
M2: 0:30 Hollow Hold
Conditioning
4 Rounds, 1:00 Rest b/w rounds
3:00 As Many Rounds as Possible
3 Clean & Jerk 95/65, 185/125
6 Push-Ups
9 Air Squat
Wednesday
Conditioning
6 x 4:00 As Many Rounds as Possible
2:00 Rest b/w efforts
A. 20/18 Calorie Row
3-5 Wallwalks
B. 100 Double Unders
10 Dumbbell Thrusters 35/25, 50/35
C. 15/12 Calorie Bike
15 Toes to Bar
Thursday
Strength
3 Sets
10ea SA FR Reverse Lunge
50m Suitcase Carry ea.
Conditioning
Partner I Go, You Go
5 Rounds each
12 Kettlebell Swing G/Y, R/G
10 Burpee Box Jump Over
Friday
Conditioning
20 Minutes, Evey Minute on the Minute
1. 10 x 10 Meter Shuttle Run.
2. 0:25 Side Plank ea.
3. 10-20 Single Arm Clean 35/25, 60/45
4. 15 Body Saws
Saturday
Conditioning
CrossFit Open 20.5
20:00 Time Cap, Partition Reps as Desired
40 Ring Muscle-Ups
80 Wallballs
120 Calorie Row
Sunday
Conditioning
5 Rounds (30:00 Time Cap)
400 Meter Run
50 Double Unders
10 ManMakers 20/15, 30/25
20 Box Step-Overs