THURSDAY 280319

Strength/Skills Push Press- 10,8,6,6,6, superset with 12-15 Banded Glute Bridges@21X2 tempo Conditioning In 3 minutes complete 14 DB/KBSnatch (22.5/17.5), 12 Goblet Squats, 10 Sit Ups- Rest Remaining time, 4 rounds in total

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TUESDAY 260319

Strength/Skills Ring Dip Workshop/Progressions- For those with ring dips- Build to a decent 5 rep weighted ring dip. For those just learning- develop a ring support hold for time, superset with perfect press ups or tricep dips. Conditioning EMOM 10- Odd 40 Seconds Du’s or Single Skips, Even 40 Seconds KB Russian Swings (24/16)- Rest Read more about TUESDAY 260319[…]

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MONDAY 250319

Strength/Skills CrossFit Games Open 2019-19.4- Specific Warm Up- 10 Goblet Squats, 10 SA KB Push Press, 10 Scap Pull Ups- 3 Rounds- Then: Build to a snappy 5 Thruster for the day (starting from the floor) Superset with- 3-5 Pull Ups of your chosen variation. Conditioning 19.4- In 20 Minutes Complete- 33- 27- 21-15-9- Thrusters Read more about MONDAY 250319[…]

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FRIDAY 220319

Strength/Skills Deadlift- 5,4,3,2,1,1,- Build to a heavy single for the day. Conditioning EMOM 15- Min 1- 6-10 (24/20) Box Over Jumps, Min 2- 10-16 DB/KB Thrusters Min 3- 12 Cals on  machine of your choice

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THURSDAY 210319

Strength/Skills Pull Up Variations- Chest to Bar Pull Up, Bar Muscle Up Workshop Time to focus on the component parts of these movements Conditioning AMRAP 6- 5 Pull Ups, 10 Press Ups, 15 Squats, Rest 3 Minutes- AMRAP 6- 5 Burpees, 10 Wall Balls, 15 Sit Ups

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