Monday, August 28th - Sunday, September 3rd

Week 13

 

Monday

 

(A) Back Squat - Max

 

(B) 9 OT2M

·      5 HSPU

·      5C2B pull-ups

·      35 double – unders

 

 

(C)

·      350m Farmers Carry

·      30 Burpees

 

(D1) 3 x 8 – 12 weighted back extension

(D2) 3 x 8 – 12 GHD sit-ups

_

 

Tuesday

 

(A) 10 x 1 -2 ring muscle up + 3 power clean

 

(B) Push Press – Heavy Single

 

(C) 5 RFT

10 box jumps, 24”

15 push ups

20 DB snatch, 50/35lbs

rest 5 minutes

 

(D) 5 x 30s Assault Bike, rest 2:30

 

(E) “Annie”

50, 40, 30, 20 & 10 reps

·      double – unders

·      ABMAT sit-ups

 

Wednesday

 

(A) Thruster – Heavy single

 

(B) Bench Press – Heavy Single

 

(C) 5 x OT2M

 

·      Run 200m

·      5 burpees

 

 

(D1) 3 x 10 – 15 ab wheel

(D2) 3 x 6 – 8 glute-ham raise

 

 

 

Thursday

 

17.4 CrossFit Open Workout

AMRAP in 13 minutes

55 deadlifts, 225/155lbs

55 Wall Ball, 20/14lbs

55 calorie row

55 HSPU

Friday

 

Foam Roll/Stretch

 

Saturday

 

(A) Clean + Front squat +  Jerk– 78% x 2(1+ 1) x 5

 

(B) Pause Front squat – 70% (of FS) x 3 x 3

 

(C) 15, 12 & 9 reps

·      Thrusters, 95/65lbs

·      Med ball clean (over shoulder), 100/80lbs

 

Rest 10 minutes

 

10 RFT

·      5 c2b pull – ups

·      10 push - ups

 

ab work of choice

 

Sunday

 

Yoga