Monday


336 CrossFit – CrossFit

Paused back squat (5×4)

3 seconds down

2 second pause at bottom

Up fast
Heavier than last week

Metcon (Time)

For time

15-12-9

Squat cleans(135/95)

Pull-ups

-200m run before each round-

Saturday

336 CrossFit – CrossFit

Metcon (Time)

Partner wod

3 rounds for time

Run 800m

20 clean&jerks(135/95)

30 pull-ups

Rx+(165/115)

Chest to Bar pull-ups

Run together, partition reps however needed

Friday


336 CrossFit – CrossFit

Paused Front Squat (5×5)

3sec down, 2 sec pause at bottom, up fast

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

20 KB swings(53/35)

20 box jumps(24/20)

20 deadlifts(135/95)

20 handstand push-ups

Thursday


336 CrossFit – CrossFit

Metcon (No Measure)

15 min EMOM

1- :30 double unders

2- 2 Turkish-getups

3- 10 toes-bar

Metcon (Time)

Every 5:00 for 4 rounds

Run 400m

10 pull-ups

20 sit-ups

Add total completion times of each round for score

Wednesday

336 CrossFit – CrossFit

Power snatch+hang power snatch (6×1)

Built to heavy

Metcon (Time)

15-12-9

Power snatch(75/55)

Burpees over the bar

-rest 5 min-

15-12-9

Power snatch(75/55)

Burpees over the bar

Tuesday

336 CrossFit – CrossFit

Metcon (No Measure)

16 min EMOM

1: RDL x5 (5 sec down, up fast)

2: 6-8 double KB bent over row(3 sec down, up fast)

3: ring dips 10-15

4: :30 front plank

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m run

15 hand release push-ups

10 toes-to-bar

5 power cleans(185/125)

Metcon (No Measure)

Accessory work

Single leg glute ham bridge

4×10/leg

Monday


336 CrossFit – CrossFit

Paused back squat (5×5)

3 seconds down

2 second pause at bottom

Up fast

Metcon (AMRAP – Reps)

4 rounds

3min AMRAP

60 double unders

12 pull-ups

Max effort wall-balls

Rx+ 6 muscle-ups