Monday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 rounds
10 PVC Pass Thrus
10 PVC RDLs
10 PVC OHS

Movement Prep

5 mins

Pigeon Stretch (No Measure)

banded or not

Standing Bottoms Up KB Press (No Measure)

2×5 each side

Weightlifting

30 mins

Power Snatch (Find 1 RM)

*Naked Bar – 3 Position Drill
*5 Power Snatches from each position
*Work up to 1 RM

Metcon

3 min Jump Rope Challenge (AMRAP – Reps)

Max Effort DU/SU

*DUs – Should be getting 40+, if not, you should do SUs. Can do DU/SU combo.

Metcon (No Measure)

8 mins Floor Conditioning on Coach’s call

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