Monday
Strength
12:00 Every Minute on the Minute
1-3 Snatches (4 rounds of 3, 4 rounds of 2, 4 rounds of 1)
Conditioning
5 Rounds: (Hard Sustained Aerobic Effort)
1:30 on / :30 off
5 Ring Row / Pull-Up
5 Sprawl / Burpee
5 Russian Kettlebell Swings Y/B, G/Y
Tuesday
Strength
10:00, Every 2:30
10-8-5-3 Front Squat
right into
10:00, Every 2:30
10-8-5-3 Back Squat
Conditioning
8:00 As Many Rounds as Possible
2-4-6-8….
DB FR Reverse Lunge
Toes to Bar / Sit-Up
Wednesday
Strength
16:00, Every 4:00 Complete
5 Pendlay Row
:30 Hollow Hold
:25 Suitcase March ea..
Conditioning
Partner I Go, You Go
3 Full Rounds ea.
6 Box Jump
12 Single Arm Devil’s Press 50/35
15/12 Calorie Bike
Thursday
Conditioning
30 Minutes, As Many Rounds as Possible
0.6 Mile Bike
500 Meter Row
400 Meter Run
100 Double Unders
Friday
CrossFit Open 24.3
TBD
Saturday
“Jerry”
1 Mile Run
2000 Meter Row
1 Mile Run
Sunday
Strength
Bench Press 5 x 1.1
20:00 cap
Conditioning
Partners Share Reps
100 Calorie Row
50 Dumbbell Bench Press 50/35
10 Rope Climbs
50 Dumbbell Bench Press
100 Calorie Row