Tuesday


336 CrossFit – CrossFit

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Weightlifting

Turkish Get Up (–accumulate 10 heavy reps)

Metcon

Metcon (Time)

Metcon

21-18-15-12-9-6-3

Shoulder to Overhead (115/75)

HR Pushups

Front Squats

RX+ (135/95)

Monday


336 CrossFit – CrossFit

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Weightlifting

Back Squat (5 x 5, start at 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

9 Pullups

6 Deadlifts (225/155)

9 Burpee Box Jumps (24/20″)

RX+ (sub 3 Bar MuscleUps)

Saturday


336 CrossFit – CrossFit

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Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

30 Burpees to plate

30 Slamballs

30 Deadlifts (185/125)

30 Lunges w/ plate overhead (45/25)

Friday


336 CrossFit – CrossFit

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Weightlifting

2 Squat Clean on the minute for 8 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

21 Wallballs

15 Pullups

9 Handstand Pushups

–2 min rest

.

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

12 KB Swings (70/53)

12 Box Jumps (24/20)

Thursday


336 CrossFit – CrossFit

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Metcon (No Measure)

Choose a Benchmark WOD

Does not have to be a “Girl WOD”

Other examples, 30 MuscleUps for Time, or 2K row.

Wednesday

336 CrossFit – CrossFit

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Weightlifting

Front Squat (5-5-5-3-3-3)

Metcon

Metcon (Time)

1000m Row

30 Power Snatches (95/65)

30 Toes to Bar

Tuesday

336 CrossFit – CrossFit

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Gymnastics

Metcon (AMRAP – Rounds)

10-9-8-7-6-5-4-3-2-1

Strict Pullups

Metcon

Metcon (Time)

3 rounds

800m Run

10 Clean and Jerks (135/85)

RX+ (165/105)