Saturday

336 CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5-10-15-20-25…etc

Hang snatches(115/75)

Burpees over the bar
-rest 10 min-

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Run 100m each(alternating)

20 Toes to bar

20 box jumps(24/20)

*break up reps however needed

*alternate on runs

Gymnastics

336 CrossFit – Gymnastics & Weightlifting Tech Class

Metcon (No Measure)

Gymnastics

Jump rope practice

:30 SU

:30 rest

:30 rev SU

:30 rest

:30 DU

:30 rest

:30 DU

2:00

Repeat

Handstand walks progressions

Shoulder shift(box)

Shoulder touch(box)

Shoulder shift(wall)

Shoulder touch(wall)

12 min EMOM

Min 1- :40 DU’s

Min 2- 100′ oh kb carry

Min 3- 1/2 rope climbs

Friday

336 CrossFit – CrossFit

Squat clean+2 front squat+jerk (6 sets)

Build to heavy

Metcon (Time)

For time

Run 800m

20 squat clean thrusters(115/75)

20 chest to bar pull-ups

20 ring dips/push-ups

Run 800m

Rx+

Run 800m

20 squat clean thrusters(115/75)

20 muscle ups

Run 800m

Thursday

336 CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner wod

30 min AMRAP

-switch every 1:00-

Row 100 cals

100 Kettle bell swing(53/35)

Bike 100 cals

100 goblet squats

Rx+

Row 100 cals

100 Single arm KB snatches(53/35)

Bike 100 cals

100 single arm overhead squats(53/35)

Wednesday

336 CrossFit – CrossFit

Deadlift (5×2@85% and above )

-reset at bottom each rep

-Build to heavy

-heavier than last week

Metcon (Time)

Every 4 min complete for 4 rounds

Bike 15/10 cals

10 power cleans(135/85)

10 box jump overs (24/20)

Rx+(185/115)

(30/24)

Metcon (No Measure)

-extra work-

Single leg KB dead lifts

4×10/leg

-rest 90 sec-

Tuesday

336 CrossFit – CrossFit

Metcon (AMRAP – Reps)

-Tuesday-

12 min EMOM

Min 1: max Kipping HSPU in :30

Min 2: max Kipping pull-ups in :30

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Run 800m

-then-

AMRAP

2-4-6-8-10… etc

Hand release push-ups

Toes-to-bar

Metcon (No Measure)

-extra work

5 rounds

Row 1:05@ 2k pace

Row :25 SPRINT

-rest 90 sec-

Monday

336 CrossFit – CrossFit

Back Squat (5×2 @ 85% and above)

-build to heavy-

Metcon (Time)

For time

40 thrusters(75/55)

40 bar facing burpees

30 thrusters(75/55)

30 bar facing burpees

Metcon (No Measure)

-Extra work-

4 sets

:30 hollow hold

:30 front plank

-1min rest-