Chipper

Main – CrossFit

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Warm-up

100 DUs/DU Practice (No Measure)

Line Drills (No Measure)

Mobility

Thoracic Bridge (No Measure)

Foam Roll (No Measure)

Weightlifting

Hang Power Snatch (5x(3+1) Hang PS + 1 OHS)

Metcon

Chipper (Time)

10 Strict Pull-ups
20 Push-ups
30 SDHP (1.5/1)
40 Walking Lunges
50 DUs
40 Walking Lunges
30 SDHP
20 Push-ups
10 Strict Pull-ups

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Couplet

Main – CrossFit

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Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3rounds
10 Ring Rows
10 Abmat Sit ups
10 Lunges

Mobility

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

Front Squat (5×3)

80-90% of 1 RM

Metcon

Couplet (Time)

20-15-10-5
Thrusters (95/63)
Burpees

Friday

Main – CrossFit

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Warm-up

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Mobility

Front Rack Mobility (No Measure)

Prayer Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

1.5 Front Squats (5×3)

80% of 1 RM

Metcon

10 min AMRAP (AMRAP – Reps)

1000m row buy-in
Max Pushups with remaining time