Monday
Every 2 minutes for 3 sets:
5 push press @ 68%
5 push press @ 75%
5+ push press @ 82%
- Try to get more than 5 on the last set
EMOM for 8 minutes:
Even minutes: 20 second freestanding handstand hold(use wall if needed)
Odd minutes: 50 crossover single unders
WOD
AMRAP in 15 minutes:
15/12 calorie bike
12 pull-ups
3 wall walks with 1 strict handstand pushup at the top of each rep
- If you cannot do strict wall facing handstand pushups, do 3 wall walks, then 3 strict handstand pushups with any scaling option
Tuesday
Every 1:30 for 6 sets:
1 clean pull +
2 touch and go power cleans
- Start @ 70%1RM and build
Every 2:30 for 5 sets:
5 back squats @ 70% 1RM
WOD
4 rounds for time:
15 DB front squats(50/35 in each hand)
250 M row
10 pistols(5 per leg)
- Rest 1 minute between rounds
Wednesday
Every 2 minutes for 3 sets:
5 bench press @ 67%
5 bench press @ 75%
5 bench press @ 82%
Every 3 minutes for 3 sets:
3-5 ring muscle-ups
OR
EMOM for 10 minutes:
Even minutes: 7 false grip ring rows
Odd minutes: 7 strict ring dips
WOD
4 rounds for time:
300/250 M ski
50 double unders
10 power snatch(95/65)
25 ft handstand walk
- sub 50 singles, 20 shoulder taps in wall facing handstand or 1 handstand walk revolution around a box
Thursday
Skill Session – Olympic lifting: Cleans
Friday
Every 2 minutes for 4 sets:
3 front squats @ 70%
3 front squats @ 75%
2 front squats @ 80%
2 front squats @ 85%+
- If you want to go heavy on your last set, go for it
WOD
“Fran”. https://www.crossfit.com/fran
For time:
21-15-9
Thrusters(95/65)
Pull-ups
Post WOD
3 sets:
1 minute Chinese plank
:30 second Copenhagen plank each side
15 hanging leg raises to parallel with legs straight(minimal kipping)
Saturday
Every 3 minutes for 4 sets:
5 deadlifts @75%
Rest 15 seconds
12 GHD hip extensions
WOD
2 sets for total time:
800 m run
10 single arm DB hang clean and jerk(60/40)(5 each arm)
100 M DB suitcase carry(60/40)(50 M each arm)
- Rest 3 minutes, then
1000 M row
10 squats with sandbag on shoulder(150/100 bags, 5 squats on each shoulder)
50 M sandbag bear hug carry
- Rest 3 minutes , then complete another set of those two triplets.
- Use atlas stones or a heavy slam ball if you can do the sandbags.
