Monday
Strength
3 Sets
5.3 Front Squat & Strict Pull-Up
Conditioning
3 Rounds, Partner I Go, You Go, Full Rounds
20 Front Squat 65/55, 135/95
20 Calorie Bike
Tuesday
Strength
16 Minutes
M1: 3 Power Snatch
M2: 12/10 Calorie Bike
Conditioning
Psuedo CrossFit Open WOD 15.1
9 Minutes, As Many Rounds as Possible
6 Power Snatch 75/55, 115/75
8 Deadlift
10 Knee Tuck / Toes to Bar
Wednesday
Conditioning
6 x 5:00 As Many Rounds as Possible
1:30 Rest betwween efforts
A. 30/25 Calorie Row
0:30 Tuck-Sit / L-Sit
B. 100 Double Unders
10 Push Press 95/65, 135/95
C. 18/15 Calorie Bike
50 Meter Walking Lunge
Thursday
Strength
3 Sets
0:45 Dual Kettlebell Front Rack Hold
12ea Single Arm Row.
Conditioning
Partner I Go, You Go
5 Rounds each
12 Lateral Sprawl / Burpee over Rower
18/15 Calorie Row
Friday
Conditioning
30 Minutes, Every 2:00
A. 200 Meter Run & 20 Wallballs
B. 10 Paralette Shoot Throughs w/ Push-Up & :30 Plank Plus
C. 250 Meter Row & 10 Hang Power Clean 95/65, 155/105
Saturday
Conditioning
CrossFit Open 21.1
15:00 As Many Rounds as Possible:
3 Wall Walks
12 Alternating Single Arm Dumbbell Snatch 35/25, 50/35
15 Box Jump-Overs 20/16, 24/20
Sunday
Conditioning
3 Rounds (30:00 Cap)
75 Double Unders
20 Calorie Bike
75 Double Unders
40 Calorie Row
75 Double Unders
400 Meter Run