Monday 30/01/2017

Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15

Gymnastics/Connectivity
EMOM x 8
Kipping Pull up practice
Or
Kipping Pull up x Max -1
Or
Butterfly Pull up Practice
Or
C2B x 6-10

MetCon
For total reps
3 Rounds of 60s on, 30s off
KBS (28/20)
T2B
Burpee
Cal Row

Tuesday 31/01/2017

Strength
Back Squat 5 x 5

MetCon
“Diane”
21/15/9
Dead Lift (100/70)
HSPU

After Party
EMOM x 8
H&A w/ st arm push x 6

Wednesday 01/02/2017

Gymnastics/Connectivity
Plank with plate Transfer 4 x 6 @ 2 x 2.5kg

Strength
A1 Push Press 3 x 3
A2 Pull up 3 x 2

MetCon
3 Rounds
Strict Pull up x 10
Clean x 10 (80/55)

Thursday 02/02/2017

Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10

Gymnastics/Connectivity
EMOM x 8
Strict T2B x 3-8
Or
T2B x 6-10
Or
8 Mins T2B Practice

MetCon
AMRAP x 16 Mins
Wall Ball x 15 (9/6)
Sit up with WB Throw x 10
MU x 5

Friday 03/02/2017

Gymnastics/Connectivity
EMOMx 8
Rope Climb x 1-2
OR
Peg Board Practice

Strength
EMOM x 15
Power Snatch + Hang Snatch
Working up to a heavy single

MetCon
Buy in: DU x 100
4 Rounds
STOH x 15 (50/35)
Box Jump x 15 (24/20)
Buy out: DU x 100

Saturday 04/02/2017

MetCon
CrossFit Games Individual Triple 3 – Teamstyle
In teams of 2/3 Complete
3 km Row
300 DU
3 Mile Run