Monday
Strength
Front Squat
16 Minutes
Every 2 Minutes:
5 Front Squat & 5 Strict Chest to Bar Pull-Ups
Conditioning
Partner I Go, You Go, Full Rounds
12 Minutes, As Many Rounds as Possible
6 Dumbbell Squat
8 Toes to Bar
10 Calorie Bike
Tuesday
Strength
16 Minutes
M1: Power Snatch
M2: 0:30 Hollow Psoas March
Conditioning
Isabelle
30 Power Snatch 95/65, 135/95
Wednesday
Conditioning
8 Minutes as Many Rounds as Possible
3:00 Rest b/w workouts
A. 1000 Meter Run & Max Rep Burpee Box Jumps
B. 1000 Meter Row & Max Rep Wallballs
C. AMRAP 150 Double Unders & 25 KB Sumo DL-Hi-Pull
Thursday
Strength
3 Sets
8ea Single Arm Clean
:30 Handstand Hold
15 Body Saws
Conditioning
Partner I Go, You Go, Full Rounds
4 Rounds
10-20 Push-Ups
200-250m Row
Friday
Conditioning
20 Minutes
Minute 1: 10/8 Calorie Bike
Minute 2: 0:50 Wall-Sit
Minute 3: Walking Lunges
Minute 4: 0:30 L-Hang
Minute 5: 200 Meter Run
Saturday
CrossFit Open 23.1
TBD
Sunday
Conditioning
25 Minutes, As Many Rounds as Possible
200m Suitcase Carry
300 Meter Row
400 Meter Run
0.5 Mile Bike