We have a nice little week set up for you guys! Finishing with a CF TOTAL ! Let’s make YOURSELVES a priority this week and stop finding excuses that limit your success….

 

Monday

A. Metcon

“Murph”

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*Partition reps as necessary. Wear a 20# weight vest if available.

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Tuesday

A. Skill

10:00 pre-hab/soft tissue mobility work, focusing on:

-Shoulders
-Biceps
-Chest
-Hips
-Quads
-Calves

B. Strength

None

C. Metcon

If you performed Murph yesterday do:

“Recovery WOD”

3 sets of:

250m row
10 strict press 75/55
10 box steps up
50 single unders
100m single-arm farmers carry w/ KB

*Rest 2:00 between sets, perform at EASY PACE.

If you did not perform Murph yesterday do:

“1/2 Murph”

800m run
50 pull ups
100 push ups
150 air squats
800m run

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Wednesday

A. Skill

10:00 pistol practice/pistol progressions

B. Strength

None

C. Metcon

AMRAP 20:00

10 alternating pistols
7 hang power cleans 165/115
10 burpee ball slams 30/25

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Thursday

A. Skill

5:00 3-position power snatch drills

B. Strength

None

C. Metcon

1-2-3-4-5-6-7-8-9-10

Power snatch 115/75
Box jumps 30″/24″

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Friday

A. Skill

None

B. Strength

“CrossFit Total”

3 attempts at a max weight, 15:00 time cap per movement.

Back squat 1-1-1

Press 1-1-1

Deadlift 1-1-1

C. Metcon

None