Sunday - 050323
Strength: 15min build up load for the complex: Power Clean + Hang Power Cleans + Front Squat (1+2+3) Metcon: AMRAP in 15min of: 5 C2B Pullups 10 Dual KB/DB Front Rack Lunges (#24/16,x2) 15 Situps
Saturday - 040323
Metcon: CrossFit Open 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (#43/30) 5 wall walks 50 double-unders 12 snatches (#61/43) *If completed before the 6-minute time cap, add 3 minutes to the time cap
Friday - 030323
Strength: Paused Front Squats 2-2-2-1-1-1 *3sec pause at the bottom of each rep Metcon: 3 Rounds for time: 30 Knees-to-elbows 10 Clean and Jerks (#43/30) 10 Burpees over bar Weightlifting: Power Clean + Front Squat + Push Press (3+3+3) @ 75% x 5 Clean & Jerk (2+2) @ 85% x
Thursday - 020323
Strength: 20min build up load for an RM1 Clean and Jerk Metcon: AMRAP in 12min of: 20 Jump Squats 8 DB Devil-Press (#22.5/15,x1) 3 Rope Climbs Endurance: EMOM for 35min: 1st minute: 14 Cal Bike 2nd minute: 16 KB Swings (#24/16) 3rd minute: 10x8m Shuttle Runs
Wednesday - 010323
Strength: Romanian Deadlifts 5-5-5-5-5 Metcon: 3 Rounds for time: 100 Double Unders 20 Thrusters (#43/30) Gymnastics: Skill- HeadStand to Free Kipping HSPU Strength- 20 Min Emom: Min 1- 1-3 Wall Walks Min 2- 4/4 Negative Step Ups Min 3- 2 Dragon Flags/ 10 GHD Sit Ups Min 4-
Tuesday - 280223
Strength: Weighted Pullups - 15min build up to an RM4 Metcon: For time: 400m Run 30 KB Swings (#32/24) 400m Run 24 Ring Dips 400m Run 18 Front Squats (#80/50) 400m Run 12 Bar Muscle-Ups Endurance: 3 Rounds for time: Run 800m 80 Air-Squats Row 500/400m 50
Monday - 270223
Strength: Split Jerk 15min build up load for an RM2 or practice technique under light load Metcon: 3 Rounds for time: 12 Overhead Squats (#43/30) 30 Pushups 12 DB Overhead Lunges (#22.5/15,x1) Gymnastics: Skill: Free Handstand Strength- 20 Min Emom: Min 1- Max Ring/Bar Dips
Sunday - 260223
Strength: Back Squat 3-3-3-3-3 Metcon: AMRAP in 12min of: 10 Sumo-Deadlift High Pulls (#50/35) 30 Double Unders 10 Toes-to-bar
Saturday - 250223
Metcon: CrossFit Open 23.2 AMRAP in 15min of: 5 Burpee Pullups 10 Shuttle Runs (15m) *add 5 burpee pullups after each round Immediately followed by 5min to establish 1-rep max Thruster (from the floor)
Friday - 240223
Strength: Weighted Dips (Bars/Rings) 5-5-3-3-2-2-1 Metcon: For time: 2 Rounds: 30 Wallballs (#10/6) 15 DB Power Cleans (#22.5/15,x2) Run 400m 2 Rounds: 30 Wallballs (#10/6) 15 DB S2OH (#22.5/15,x2) Run 400m Weightlifting: Power Snatch Balance + OHS + Snatch Balance (3+3+3)
Thursday - 230223
Strength: 5 Sets: 5 Barbell Bent-Over Rows 10-20sec L-Sit Hold 2min Rest Metcon: AMRAP in 10min of: 1-2-3... Squat Cleans (#80/50) 3-6-9... C2B Pullups Endurance: For time: 50-40-30-20-10 Cal Bike Knees-to-elbows Double Unders DB Situps (#15/8,x1) Mountain Climbers
Wednesday - 220223
Strength: Front Rack Barbell Lunges 8-8-6-6-4-4 Metcon: AMRAP in 20min of: Row 250m 10 Hang Power Cleans (#43/30) 10 Box Jumps 10 Push-Press (#43/30) Gymnastics: Skill- Kipping Bar Muscle Up -Hollow+ Arch -Kip -Transition Endurance: 8 Rounds for time: Run 400m 25 Air-Squats 20 KB Gorilla Rows (#16/