Monday
Metcon
“Cerveza Cristal”
3 Rounds
9 Thrusters 43/29Kg
9 Toes to Bar
3 Rounds
7 Thrusters 52/36Kg
7 Chest to Bar
3 Rounds
5 Thrusters 61/43Kg
5 Bar Muscle Ups
Purpose
Open Week 3 Prep / Traditional CrossFit
Mobility
Frog Stretch
Ring Lat Stretch
Tuesday
Metcon
“Blackmore”
AMRAP 16
4 Wall Walks
8 Dumbbell Energy Cleans
12 Energy Bike
Purpose
Muscle Endurance
Mobility
Wall Twisting Shoulder Stretch
Crossover Stretch
Wednesday
Metcon
“Deja Vu”
50 Wall Balls
50 Kettlebell Swings 24/16Kg
50 Burpee Field Jumps Overs
50 Cal Row/Ski
Purpose
Breath management / grit
Mobility
Sofa Stretch
Thursday
Metcon
“Amanda”
9-7-5 reps
Muscle Ups
Squat Snatches 61/43Kg
Purpose
Ability
Mobility
Breakdancer Stretch
Shoulder Extension Stretch
Friday
Energy
Push Press
Construct as much as a heavy triple
Conditioning
10 Rounds:
1 Minute Erg
1 Minute Plank Maintain
Mobility
Butterfly Stretch
Saturday
24.3
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