Rest

Power Snatch 1RM
Power Clean & Push Jerk 1RM

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Work up to 90-105%. No misses! and no more then 7 sets per exercise. For example 5-3-2-1-1-1-*1

Rest

Clean & Jerk 1RM
CrossFit
Five to Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Rest

Bar Technique (20-30mins.)
-Barskie SD+HHMS+OH Squat 1-2×10
-Barskie HSP+HPS+DS 1-2×5
-Barskie Deadlift+HHMC+PP 1-2×10
-Barskie HCP+HPC+DC 1-2×5
-3 Pos Snatch (Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 3x1ea/
-3 Pos Clean(Ground/knee/high hang) -MTR- 3ea/ 2x2ea/ 1ea/

Strength Training (15-20mins.)
Press 5/50% 5/60% 5/70%

CrossFit (7-12min)
“Helen”
3 Rounds AQAP
400m Run
21 Swings M=24kg, W=16kg
12 Pull Ups

Rest

Strength (30-40mins.)
Back Squat 5/50% 5/60% 5/70%
Bent Over Row 5/50% 5/60% 5/70%

CrossFit (10-15min)
4 rounds for time of:
Run 400 meters
9 Muscle-ups

Rest

or

Sled Push & Pull (30-40min)
-5min Prowler Push (Shooter’s Choice)
-10min Sled Drag (Shooter’s Choice)
-5min Single leg & Arm Sled Drag (Shooter’s Choice, All Directions!!!)
Core:
-3 Times of:
–Planks 1min
–Supine Plank 1min
–Oblique Plank 30sec each
–Stretch 10min