Monday 13/02/2017
Gymnastics/Connectivity
Pallof Press
3 x 6 e/s w/ 6s hold
Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10
MetCon
AMRAP x 6
Wall Ball x 10 (9/6)
Sit up x 15
Rest x 3 Min
AMRAP x 6
KBS x 20 (28/20)
DU x 30
Tuesday 14/02/2017
Strength
Back Squat
6 x 4
MetCon
EMOM x 10
Odd – Burpee Box Jump x 7
Even – MU x 3
Wednesday 15/02/2017
Gymnastics/Connectivity
Handstand walk
Strength
Work up to a heavy single of the complex:
Snatch Pull + Dip Snatch + Snatch
MetCon
“Elizabeth”
21/15/9
Clean (61/40)
Ring Dip
Thursday 16/02/2017
Gymnastics/Connectivity
Headstand
Or
Frog Stand
Or
Headstand to Handstand
Strength
A1 Push Pres 3 x 3
A2 Pull up 3 x 2-3
MetCon
14/12/10/8/6/4/2
DB Snatch (25/15)
Box Jump (24/20)
Friday 17/02/2017
Gymnastics/Connectivity
Plank with plate transfer 4 x 6 E/D w/ 2 x 2.5kg
Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15
MetCon
OHP x 10 (80% OHP Max)
MU x 10
Push Press x 20
Pull up x 20
Jerk x 30
Ring Row x 30
Saturday 18/02/2017
CrossFit Open Prep
Then
“Open 13.1”
As Many Reps As Possible in 17 minutes.
40 Burpees
30 Snatch (45/30)
30 Burpees
30 Snatch (31/43)
20 Burpees
30 Snatch (75/45)
10 burpees
As Many Reps Possible Snatch (95/54)