Monday
Metcon
“With Associates Like These…”
30 Cal Assault Bike
30 Lateral Burpees
30 Energy Snatches 60/40Kg
30 Lateral Burpees
30 Cal Assault Bike
Intention
Respiration & Pacing
Mobility
Straddle Stretch
Tuesday
Metcon
“Aibohphobia”
100 Double Unders
25 Field Jumps Overs
50 Kettlebell Swings (Russian)
100 Double Unders
50 Kettlebell Swings (Russian)
25 Field Jumps Overs
100 Double Unders
Intention
Decrease Physique Endurance / Respiration
Mobility
Field Pigeon Stretch
Field Shoulder Stretch
Wednesday
Metcon
“Commencement Day”
AMRAP 7
10 Cal Row
10 Dumbbell Push Press
-rest 3 minutes-
AMRAP 7
10 Cal Ski
10 Field Step Overs
-rest 3 minutes-
AMRAP 7
10 Cal Bike
10 Dumbbell Snatches
-rest 3 minutes-
Intention
Blood Flushing / Managing Relaxation
Mobility
Capsule Stretch
Thursday
Metcon/Power
“ivy”
18 Minute Window
10,9,8,7,6,5,4,3,2,1
Bar Dealing with Burpees
Toes to Bar
Within the remaining time…
1RM Hold Clear
Intention
Breath Management / Core Endurance / Power Whereas Fatigued
Mobility
Bretzel Stretch
Friday
Metcon
“Rooster Cockburn”
15 Minute Ladder
3 Handstand Push Ups
3 Farmers Carries
3 Cal Erg
6/6/6; 9/9/9; 12/12/12;
Intention
Grit
Mobility
Hurdler Stretch
Ring Pec Stretch
Saturday
Metcon
“CrossFit Open 19.5”
33-27-21-15-9
Thrusters 43/29Kg
Chest to Bar Pull Ups
Intention
Open Prep
Mobility
Saddle Stretch
Pigeon Stretch
Supply hyperlink
