Week Beginning 13/02/2017

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)