MONDAY
Crossfit Total:
Strict Press 1RM
Deadlift 1RM
Back Squat 1RM
*Add weight together for score
WEDNESDAY
METCON 1
10-9-8-...3-2-1
Box Jump Burpee
1 Arm KB Snatch 1.5/1
*Hardstyle= kb doesn't touch the ground
* Get equal work on each side
STRENGTH
3x3 C&J
*Touch 'n Go
METCON 2
1-2-3...8-9-10
1 arm DB-Thrusters 45/25
T2B
FRIDAY
STRENGTH
Bent Over Row 3x6
*Barbell
1x Max Effort WBS
SKILL (13 mins)
RMU work
*if you have it then...
15x RMU for time
METCON
8 RFT
4 handstand push-ups
8 chest-to-bar pull-ups
12 squats
