Monday
Strength
10-8-6-4-2
Box Squat
Conditioning
Partner Workout
3 Rounds,
P1: 20 Front Squat (p2 plank)
then,
P2: 20 Front Squat (p1 plank)
then,
400 Meter Run together
Tuesday
Conditioning
Partners
Alternate Movements
21:00 As Many Rounds as Possible
18 Step-Ups 40/30, P2 Hollow
15 Push Press P2 Bottom Squat Hold
12 Renegade Rows ea. P2 Bar Hang
Wednesday
30:00 As Many Rounds as Possible w/ Partner
200 Meter Suitcase Carry each, together
3 Rounds each, I Go, You Go, Full rounds
5 Push-Ups
10 Russian Kettlebell Swings G/Y, R/G
15 Sit-Ups, (GHD option)
Thursday
Strength
10 Minutes, Every Minute
1-3 Power Cleans
*build up to workout weight
Conditioning
20:00 As Many Rounds as Possible
Partner I go You go Full Rounds
5 Wallballs 30/20
3 Burpees
1 Power Clean 225/155#
Friday
Strength
10-8-6-4
Strict Pull-Up
Conditioning
2 Rounds w/ Partner
50 Ring Row or Weighted Pull Up 35/25
60 Calorie Bike
70 Single Arm Snatch 40/30, 60/45
Saturday
Conditioning
30:00 As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Deadlift 135/95
10 Box Push-Ups
5 Box Jumps 24/20
*200m Jog after each 2 rounds
Sunday
Conditioning
CrossFit Open 18.1
20:00 As Many Rounds as Possible
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks 50/35
14/12 Calorie Row