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MONDAY

CrossFit 5000 – CrossFit

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Warm-up

4mins of Moving on Run, Row, or even with star jumps and walk outs

Then 2 rounds

10 Squat thrusts

12 Scorpions

Mobility

2 Rounds:

10 Squat with Twists

10 Wall/Floor sliders

Snatch

Spend 8-10 minutes to get to 90-95% of 1RM…

Then

2 sets of 1 rep @90-95% of 1RM Snatch

Clean and Jerk

Spend 6-8 minutes to get to 90-95% of 1RM Clean and Jerk..

Then…

2 sets of 1 rep @ 90-95% of 1RM

Clean

Clean Deadlifts

5 sets of 2 reps @ 100%-105%

Back Squat

5 sets of 2 reps @ 70%

Back Squat

Home Strength-

Odd-Object Squats

Find an Odd-Object that you can hold on One Shoulder for 5 reps, then switch to the other Shoulder for the other 5 reps.

Metcon (Time)

Equipment WOD
For time:

1.6km Run or 2km Row or 100 Cal Bike buy in…

Then 2 rounds:

40 Dumbbell Clean and Jerk

30 V-ups

20 Jumping Lunges

Metcon (AMRAP – Rounds and Reps)

Equipment Free WOD
20min Amrap:

20 Pike Push ups

20 V-ups

20 Air Squats

20 Jumping Lunges