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Monday

“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift
(One Rep Max)
“The CrossFit Total is a strength assessment that is the sum of the best of three attempts at the squat, shoulder press, and the deadlift, done in that order. All three exercises are done while standing on the ground, and require no additional equipment, such as a weight bench, which is needed for powerlifting.”

Tuesday

Clean Complex:

EMOM 12min:
2 Hang clean
2 Clean
@ 60%

Metcon:

21-15-9
Hang power clean
Over box jumps
(RX: 50/35kg)

Wednesday

Front rack lunges 4×10

Metcon:
7 min amrap
10 Front rack lunges
5 Over the bar burpee

(RX: 40/30kg)

Thursday

Olympic Weightlifting / Open Gym / Rest Day

Olympic: Push jerk

Friday

Skill:
Knees 2 Elbow / Toes 2 Bar

Metcon:

“Cindy”
20 min amrap
5 Pullups
10 Pushups
15 Airsquats

Saturday

Teams of 2 (Son+Lady)

Clean Ladder (1 minute transition between weights)
Sons: 40-50-60-70-80-90
Ladies: 20-25-30-40-50-60
– total weight is the score –

Clean is performed as full clean aka. squat clean. But power clean+front squat is acceptable.

THEN:

5 min amrap
Burpee Box Jumps

– total reps is the score –

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