Monday
Strength
10 Minutes, Every Minute on the Minute
Minute 1: 3, Double Jump-Overs
Minute 2: 3 Light Power Snatch
Rest
10 Minutes, Every 2:00
3 Power Snatch
Conditioning
CrossFit Open 11.1
10 Minutes, As Many Rounds as Possible
30 Double Unders
15 Snatch 75/55
Tuesday
Strength
8-7-6-5 Bench Press
*superset w/ 30 Band Hi-Pulls
8-7-6-5 Strict Pull-Up
*superset w/ 30 Overhead Band Tri Ext
Conditioning
Tabata Push-Ups
4:00, :20 on/:10 off, max pushups
Wednesday
Conditioning
Mainsite Workout 2-27-23
5 Rounds, Partners I Go, You Go
5:00 Distance Row
5:00 Rest
Thursday
Conditioning
Conditioning First
7:00 As Many Rounds as Possible
10 Sumo Deadlift Hi-Pull 115/75
10 Push Press
Strength
12 Minutes, Every 2:00 Complete
5 Sumo Deadlift
Friday
Conditioning
“Luce”
3 Rounds for Time
1000m Run
10 Muscle-Ups
100 Squats
*weight vest option*
Saturday
Conditioning
30 Minutes, As Many Rounds as Possible
Partners Alternate Movements
40 Jump Rope / Double Unders
300 Meter Row
200 Meter Run
15 (Dual) Kettlebell Deadlift
1 Rope Climb
Sunday
Strength
5×5 Strict Press
Conditioning
Share w/ a Partner
2 Rounds
50 Dual Dumbbell Squat 35/25, 60/40
50 Sit-Ups
50 Dumbbell Lunges
50 Calorie Row