Monday
DT

5 rounds for time of:

12 Deadlifts @ 70Kg/45Kg
9 HPC @ 70Kg/45Kg
6 Push Jerks @ 70Kg/45Kg

Tuesday
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90% – rest 1:00-2:00 between sets

-then-

Helen

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull ups

Wednesday
15 minutes to establish a 1RM 3 position Snatch.

-then-

5 rounds for time of:

3 Muscle-Ups
18 Wall Balls 20/14lbs

Notes: MU subs are, in order, banded, rowing (with box, without), kneeling.

Friday
“CrossFit Total”

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Notes: Take 3 attempts on each lift. The lifts must be completed in the order they are written (3 BS, 3 SP, 3 DL). Take as long as you’d like to warm up and rest as long as you’d like.

Saturday
20 minutes to establish a 1RM Snatch.

-then-

Cindy

20 minute AMRAP of:

5 Pullups
10 Pushups
15 Air Squats