011325-011725

Monday

Sill Ragin'

E:90 for 30 Mins

(:60 Work/:30 Transition)

1: 60 secs of Strict HSPU or Seated DB Press

2: 30/30 secs of Side Plank w/Banded Row

3: 60 secs of C2Bike/Echo Bike

4: 60 secs of RR/PU/C2B/BMU/RMU

5: 60 secs of Double/Single Unders

Fitness: Choose a challenging gymnastic movement that you can do for multiple rounds

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Tuesday

Lifting Thingys

 Every 2 Minutes x 7 Sets:

1 power clean

1 hang squat clean

1 front squat

1 Jerk

Standing Still

AMRAP 12

10 Hang Power Cleans 95/65

20 Lunges w/KB (10/10)

30 Sit Ups

 

Rx+ =135/95

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Wednesday

No Turning Back Now

4 Rounds For Time:

10 Burpees To Plate

400m Run 

Cap = 14 min

Successories

For Quality:

12-10-8-6-12

Barbell Biceps Curls

:20 ME Banded Curls after each set

then,

10-10-10-10-10

Standing DB Tricep Extensions

:20 ME Banded Tricep pressdowns afte

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Thursday

Another Day, Another Peso

30 Min Max Cals of:

Row/Bike/Ski

Every 3 Mins Stop and perform:

3 Pull Ups

6 Push Ups

9 Air Squats

then rotate to a different machine and work the calories for the remaining interval.

 

Repeat in this fashion for 10 Intervals

 

Fitness: 6 Ring Rows

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Friday

Snatchin' Stuff

Building to a Heavy Complex of:

1 Snatch + 2 Overhead Squat

*15-20 Min to Build to 90% of 1RM

 

CrossFit Games Open 11.1 and 14.1

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#