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MONDAY
CrossFit Total:
Back Squat 1RM
Strict Press 1RM
Deadlift 1RM

TUESDAY
A) Power Snatch: 10×1 EMOM, same weight across
B) “Barbara”
5 Rounds For Time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 min
* Scale reps (subtract 5-10 per exercise) as needed. Goal is <40 min. No Time Cap.

WEDNESDAY
A) Skill – Ski Erg
B) 2 sets
3 KB Half Get Up, each
5 Single KB Step Back Lunge, each (start with KB in right hand, step back with right leg)
C) 3 sets
5 Double KB Clean + 10 Alternating See Saw Press
5-8 Tempo Pull Ups
D) 8 Rounds For Time:
6 Devil Press*
6 Box Jump Overs, 24″/20″
* Post weight to whiteboard

THURSDAY
A) Assault Bike OR Row: 10:00 Max Calories
B) 3 rounds, 1:30 per station
Wall Balls
Rope Climb
Battle Rope
Dbl KB Sumo Deadlift (reset every rep, controlled eccentric)
Paralette Push Up
* Work for 0:30-0:45 per station. Emphasis is quality movement.
C) Cash Out

SATURDAY
A) Surprise WOD