Monday
|
25/03/2019
|
|
|
| MetCon |
|
|
|
| EMOM x 10 |
|
| Odd – Row x 12 Cal |
|
| Even- Wall Ball x 10 (9/6) |
|
|
|
| Rest x 6 Min |
|
|
|
| Ring MU x 8/6/4 |
|
| Box Jump x 20/25/30 (24/20) |
|
|
|
|
|
|
|
Tuesday
|
26/03/2019
|
|
|
| Strength |
|
| A1. Hip Thrusts 3 x 12 |
|
|
|
| B1. Box Squats 3 x 6 |
|
|
|
| MetCon |
|
| Every 3 Minutes x 5 |
|
| HPC x 15 (50/32.5) |
|
| Max Effort Bar Facing Burpee |
|
| Rest x 1 Min |
|
|
|
|
|
|
|
Wednesday
|
27/03/2019
|
|
|
| 1 Min on/1 Min off |
|
|
|
| Row x 150m/100m |
|
| C&J (60/40) x ME for 60 total Reps |
|
|
|
|
|
|
|
Thursday
|
28/03/2019
|
|
|
| MetCon |
|
|
|
| CrossFit Total |
|
|
|
|
|
|
|
Friday
|
29/03/2019
|
|
|
| Strength |
|
| Snatch Pull + Power Snatch |
|
|
|
| MetCon |
|
| EMOM x 15 |
|
| Power Snatch x 1 (85%) |
|
|
|
|
|
|
|
Saturday
|
30/03/2019
|
|
|
| MetCon |
|
| “Murph” |
|
|
|
| Run x 1 Mile |
|
| Pull up x 100 |
|
| Push up x 200 |
|
| Squat x 300 |
|
| Run x 1 Mile |
|
