Monday
Strength:
10-10-8-8
Front Squat & Strict Pull-Up
Conditioning
5 Rounds, (8:00 Cap)
8 Dumbbell Thruster 35/25, 50/35
8 Chest to Bar Pull-Ups
Tuesday
Strength:
16 Minutes
M1: 2.1 Hang Power Snatch / Clean
M2: 0:45 Banded Dual Kettlebell Deadbug
Conditioning:
Partners 10:00, As Many Rounds as Possible
10-20-30-40…
Hang Power Snatch / Clean 65/55, 115/85
Calorie Bike
Wednesday
Conditioning:
5:00 As Many Rounds as Possible
5 Efforts.1:00 Rest b/w efforts. .
A. 18/15 Calorie Row & 15 Wallballs
B. 15/12 Calorie Bike & 20 Box Step-Overs (2 Dumbbells)
C. 200 Meter Run & 20 Russian Kettlebell Swing
Thursday
Strength:
3 Sets
8ea Hang Clean into Cossack
0:45 Dual Kettlebell Overhead Hold
Conditioning:
3 Rounds each.
Partner I Go, You Go 2:00
12 Box Jump-Overs
Max Calorie Row in time remaining
Friday
Conditioning:
30 Minutes, Every 2:00
A. 200 Meter Run & 1 Round of Cindy
B. 100 Double Unders & 10ea Renegade Row 25/20, 40/30
C. 5ea Turkish Get-Up Y/B, G/Y
Saturday
Conditioning:
CrossFit Open 22.2
10 Minute Time Cap
1-2-3…8-9-10-9-8…3-2-1
Deadlifts 135/95, 225/155
Bar-facing burpees
Sunday
Conditioning:
3 Rounds (35:00 Cap)
800 Meter Run
0.9 Mile Bike
1000 Meter Row