Monday
Groups of three
“Awful Smarch Climate”
4 Rounds:
400m run collectively
6 rope climbs (cut up anyway)
18 sandbag cleans (cut up anyway)
Goal
Enjoyable!
Mobility
Hurdler Stretch
Tuesday
Metcon
“Mini Eggs”
21-15-9 reps:
Again Squat 100/70Kg
Strict Handstand Push Ups
Goal
Power!
Mobility
Pigeon Stretch
Capsule Stretch
Wednesday
Metcon
Age Group Quarterfinal 23.1
3 rounds of:
2 x 25-ft dumbbell strolling lunge (grasp place)
20 toes-to-bars
Instantly adopted by:
2 rounds of:
2 x 25-ft dumbbell strolling lunge (rack place)
15 chest-to-bar pull-ups
Instantly adopted by:
2 x 25-ft dumbbell strolling lunge (overhead place)
10 bar muscle-ups
Goal
Single Facet Leg Power, Grip & Core Endurance
Mobility
Saddle Stretch
Capsule Stretch
Thursday
Core
AMRAP 6
12 Seated Leg Lifts
6 Abwheel Rollouts
Metcon
“A Completely Good Coronary heart”
10 Rounds for Complete Energy
40 seconds Ski / 20 seconds relaxation
40 seconds Bike / 20 seconds relaxation
40 seconds Row / 20 seconds relaxation
Goal
Pure Cardio
Mobility
Sofa Stretch
Friday
Metcon
“Nice Balls of Fireplace”
5 Rounds:
50 Double Unders
15 Wall Balls
15 Energy Cleans 45/30Kg
Goal
Sport Follow & Pacing
Mobility
Bretzel Stretch
Saturday
Metcon
CrossFit Open 17.1
For time:
10 dumbbell snatches 22.5/15Kg
15 burpee field jump-overs 24/20″
20 dumbbell snatches
15 burpee field jump-overs
30 dumbbell snatches
15 burpee field jump-overs
40 dumbbell snatches
15 burpee field jump-overs
50 dumbbell snatches
15 burpee field jump-overs
Goal
Open Prep
Mobility
Field Shoulder Stretch
Field Pigeon Stretch
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