Mon March 23 – Fri March 27

21-15-9 wallballs to 12 feet and 70/55lb kb swings. Love these spicy short & heavy metcons #crossfitaddiction

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Monday
Power Snatch (3 EMOM)
Power Clean (3 EMOM)
Sumo Deadlift (3 EMOM)

Metcon (AMRAP – Rounds)
90 seconds AMRAP, Rest 30 sec
6 Rounds
10 Wallballs 14/10lbs
10 GHD’s (or 20 situps)
10 Ring Rows
Metcon (Time)
5 Rounds
10 Thruster 95/65
10 Burpees
25 DU’s
Sprint 100 feet
Tuesday
Shoulder Press (2 reps)
Push Press (2 reps)
Push Jerk (2 rep )
Pull-ups (4 then 3 then 2 reps.)

Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
6 Toes To Bar
6 Hanging Squat Clean 135/95

Metcon (No Measure)
10x sprints
run forwards then backwards
rest 30 seconds

Wednesday
Thruster (95-115-135-155-175. 65-75-90-105-115)
thruster ladder.
20 sec max reps. 40 sec rest.
300 Workout (Time)
25 Pullups
50 Deadlifts 135/95lbs
50 Pushups
50 Box Jumps 24/20
50 Floor Wipers 135/95lbs
50 KB Clean & Press 35/25
25 Pullups

Thursday
Power Snatch + OHS(complex)
1 power snatch and 3 OHS

Metcon (AMRAP – Rounds)
EMOM 15 min
1. 10 DB Snatch 50/30lbs
2. 4 pistols each leg
3. 8 barbell lunges 95/65
4. 8 barbell push press 95/65
5. 5 Burpee box jumps 30/24″

Friday
Bench Press (10 rep max)
Back Squat (10 rep max)

Metcon (Time)
Mini Kong
5 Rounds for Time of:
3 Deadlift, 315/225
4 Chest-2-Bar Pullups
5 Cleans 185/125
6 Handstand Push-Ups

King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups