Working at the same time
Partner 1 Run 200m
Partner 2 10 DB Snatch and 10 Pull Ups (If P1 is done early, rest until p2 is done)
After you have completed 5 rounds each rest 2min.
Working at the same time
Partner 1 Run 100m
Partner 2 5 Devils Press – RX+ Also 5 HSPU
After you have completed 5 rounds each rest 2 min.
Working together
Farmers carry 70/53# KB 1000M (3 laps) RX+ Dball carry 1000m
(1 implement between partners, alternate at will or carry simultaneously but both partners moving)
Sun
35 Min Cap
500M run or row
50 Clean 135/95 – Scale so that you are done w/ the cleans by 12 minutes
50 TTB
250M run or row
25 S2OH
25 TTB
500M run or row
Monday
3 Position Snatch, 5 Sets of 3
1 Rep = 1 High Hang Snatch, 1 Hang Snatch from above the Knee, 1 Snatch from 1″ off the floor. Over the 5 sets your are really doing 45 Snatches. Compare to last week and try to match or beat by a few #s
1×3 @ 55% 1RM
1×3 @ 65% 1RM
1×3 @ 70% 1RM
1×3 @ 75% 1RM
1×3 @ 75+% 1RM
3×3 Front Squat – Week 2 of Strength Cycle
Metcon:
12 Min EMOM
Min 1 6DL – 6 Hang Clean – 6 S2OH 135/95 – Scale to a weight that is easy the 1st round
Min 2 Max Pull Ups – RX+ Muscle Ups
Score total Pull Ups
Tuesday
Metcon:
With a Partner 35 Min AMRAP
1-2-3…(might not be split exactly even)
Back Squat 225/135 (A weight that you can do at least 6 of when fresh)
Dball/Sandbag Clean
V-UP – RX+ GHD
(The best path for most pairs is to alternate exercises until you are on rep 5 or 6 and then split each exercise until you’re done)
Wednesday
Back Rack Press 3×5
Back Rack Push Press 2×3
Back Rack Jerk 3×1 – Try to build in weight all 8 sets and beat last week’s #s
Then
3×3 Sumo Deadlift – Week 2 of Strength Cycle
Metcon
100 Cal Time Trial
ROW SKI or BIKE
Pick the one you haven’t done yet
We will revisit these in a few months
Thursday
3×5 Front Foot Elevated Split Squat (5 Reps Each Leg, Front foot on a 45#)
Metcon:
Four rounds of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145/100 pounds
Friday
“Helen” – One of the Classic CrossFit Benchmark
3 Rounds
400M Run
21 KB Swings 53/35
12 Pull Ups
Or
“Heavy Helen”
330M Run
21 KB Swings 70/53
7 Ring Muscle Ups
Strength
3×3 Bench Press – Week 2 of Strength Cycle
(If you used a specialty bar this week, use the same one today)
