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Gymnastics thursday

Gymnastics thursday Warm-up run 600m run Gymnastics Gymnastics (5 rounds) 5 strict pull ups 10 abmat sit ups 10 secomd hand stand hold Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap : 10 kb push press 106/70 lbs 20 double unders 10 kb russian twist

Comp Wednesdays

Comp Wednesdays Warm-up run 600m run Metcon Metcon (Time) Crossfit Games Championship 2020 WOD #4 For time: 1,000m row Metcon (Time) John Moran: For time: 24-20-16-12-8-4 Front rack lunges 135/95 lbs Hand Release Push ups

Tuesday

Tuesday Warm-up run 600m run Weightlifting Thruster (emom 10 minutes 3 reps) 3 reps at 60% of 2 rep max Metcon Metcon (Time) 3 rounds for time: 600m run 20 dumb bell thrusters 53/35 x 2

monday

monday Warm-up run 600m run Weightlifting Hang Power Snatch (5-5-3-3-3) complete final 2 rep schemes with 2 over head squats Metcon Metcon (AMRAP – Rounds) 20 minute death by: ball slams 50/40

Conditioning Saturday

Conditioning Saturday Warm-up run 600m run Conditioning Metcon head to head 3 rounds 10 power cleans 115/95 10 box jumps 24/20 10 ground to over head 115/85 Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Gymnastics Thursday

Gymnastics Thursday Warm-up 1000m Row (Time) Max Effort 1000m Row Gymnastics Ring Rows (10-10-10) 3 rounds: 10 deficit ring rows 5 ring row transitions 1 max effort ring hold for time Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap: 15 American kb swings 53/35 lbs 10 candle sticks 10 press release push ups

Tuesday

Tuesday Warm-up run 600m run Weightlifting Thruster (5-3-2-2-2) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap: 12 dumb bell snatches 50/35 12 cals rower

Monday

Monday Warm-up run 600m run Weightlifting Snatch (5-3-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 4-3 minute rounds 3 thrusters 75/55 lbs 6 back rack box step ups 75/55 6 box jumps 24/20 3 minutes of work 1 minute of rest

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