Tuesday


336 CrossFit – CrossFit

Weightlifting

Single Leg KB Deadlift (4X10, per leg alternate leg per set, control tempo)

https://youtu.be/bKJtlk71fqc?t=4s

Push Press (Find 3 RM, bar comes from floor)


Metcon (AMRAP – Reps)

Every 4 min for 3 sets – Run 400 meters with Med Ball 20/14. With remaining time each set complete max reps of Power Clean to Overhead @ 65% of 3 RM push press from earlier.

Monday


336 CrossFit – CrossFit

1 1/4 Back Squats (7X2 work to heaviest possible set, control tempo)

https://youtu.be/YGoGy36t6YM?t=6s

Metcon (AMRAP – Reps)

Every min on the min for 20 min

1—>5 – 20 sec max reps of overhead walking lung steps with 20/14 med ball

6—>10 – 20 sec max reps of burpee pull ups

11—>15 – 20 sec max reps alternating one arm DB snatches 50/30

16—>20 – 20 sec max reps of Russian twist with 20/14 med ball
Russian twist = https://youtu.be/GefmYOxdY9c?t=4s

Saturday

336 CrossFit – CrossFit

Metcon (Time)

Individual or Partner WOD

800 meter Run

Then

12 rounds

5 Power Clean 135/85

7 Knees to Elbow

9 Wall Ball 20/14

Then

800 meter Run
Partners run together and alternate full rounds. Individuals do 7 rounds.

RX+ 185/125

Friday


336 CrossFit – CrossFit

Bench Press (Use DB’s – 4 X 8, all heavy sets)


Metcon (AMRAP – Reps)

20 min AMRAP

Buy in – 2000 m Row

then

20 burpee box set ups 24/20

50 double unders
*burpee box step up = no jump, simply step up after burpee, alternate legs.

Thursday


336 CrossFit – CrossFit

Thruster (3 RM)

bar comes from the floor


Power Snatch (2 reps, touch n go, work to heavy set quickly)


Metcon (AMRAP – Reps)

4 rounds

:30 single arm DB thrusters

:30 rest

:30 ab mat situps

:30 rest

:30 lateral hops over barbell

1:30 rest

Wednesday


336 CrossFit – CrossFit

strict pull up (7 x 3, up fast, then a true 5 sec down)

add weight/use assistance that challenges

Turkish Get Up (2 reps per arm between each set of pull ups)


Metcon (AMRAP – Reps)

3 min AMRAP

7 power snatch 115/65

7 over the bar burpee

– rest 1 min

3 min AMRAP

7 toes to bar

7 slam ball 30/20

– rest 1 min

3 min AMRAP

7 power clean115/65

7 over the bar burpee

– rest 1 min

3 min AMRAP

calorie row
You choose which AMRAP to start with but must follow in order.

Tuesday

336 CrossFit – CrossFit

RDL (5 X 5 – all heavy sets, maintain perfect form)

tempo, up fast, 4 sec down


1 strict press, 2 push press, 3 push jerk, 1 split jerk (work to heavy set quickly)


Death by 10 meter run (AMRAP – Rounds)

Death by 10 meter run
touch behind the line each time