MONDAY

CrossFit TOTAL
3 attempts at your max:

  • Back Squat
  • Strict Press
  • Deadlift

TUESDAY

Muscle up clinic

50-40-30-20-10:

  • V Ups (LVL 2 - GHD sit-ups)
  • Double Unders

WEDNESDAY

Superset

4x4/4/4

  • Dumbbell Bench Press
  • Dumbbell Bent Over Row
  • Dumbbell Lateral Raise

For Time:

  • 20 Up N Over Box Jumps 24/20
  • 50 Heavy Wall Balls 30/20
  • 20 Up n Over Box Jumps

THURSDAY

AMRAP Ladder in 12 minutes:

  • Backward/Forward Shuttle Run
  • 2 KB Cleans (2p | 1.5p)
  • 2 C2B

KBs and C2B ladder up by 2
Shuttle stays at 3
 

FRIDAY

Snatch
1RM

For time:

  • Row 1K
  • 100 Push-ups
  • 10 Snatches 135 | 95

(RX+ - 155# | 113#)

Saturday

Alternating Tabata

  • L-Sit
  • HS Walk

For Time:

  • 50 Hollow Rocks
  • 40 Russian Kettlebell Swings
  • 30 Ball Slams
  • 20 Goblet Walking Lunges
  • 10 Wall Climbs

 

SUNDAY

The "Official CF WU"
3 rounds of 15:

  • Samson stretches (do the Samson stretch once each round for 15-30 seconds)
  • Overhead squats w/PVC
  • Sit-ups
  • Back extensions
  • Pull-ups
  • Dips

AMRAP in 15 minutes

  • 50 Double Unders
  • 10 front squats (185# | 123#)
  • 20 GHD sit-ups