MondayMetcon“CrossFit Open 17.5”10 rounds for time of:9 thrusters 43/29Kg35 double-unders
AimSport Apply – 40 Day Till The Open!
MobilityCouch Stretch
Tuesday
Well being/Structure1A) Backwards Sled March3-4 x 50′1B) Bench Press3-4 x 4
2A) Seated Sled Rope Pull3-4 x 50′2B) D-Ball Shoulder Carries3-4 x 25′ every side2C) Abwheel Rollouts3-4 x 8-12
MobilityShoulder Extension StretchPigeon Stretch
WednesdayMetcon“Blocked”3 Rounds10 Shuttle Runs15 Dumbbell Clear & Jerks 22.5/15Kg10 Shuttle Runs15 Toes To Bar
AimPacing
MobilityStraddle Stretch
ThursdayMetcon“CrossFit Open 20.5(ish)*”10 Rounds4 Muscle Ups8 Cal Row/Ski12 Wall Balls
*5 rounds of 8 Cal Row, 5 Rounds of 8 Cal Ski
AimSport Apply
MobilityFrog Stretch
FridayMetcon“Buckskin”AMRAP 155 Hold Energy Snatches 50/35Kg10 Chest to Bar Pull Ups15 Bar Going through Burpees
AimGrip / Shoulders Getting A Look In
MobilityForearm StretchesCapsule Stretch
SaturdayMetcon“The Stoned Ape Idea”Each 4 minutes x 6 rounds12/9 Energy Row6 Handstand Push Ups3 Deadlifts 143/93Kg
Goal – (B)Racing, HEAVY deadlifts, FAST on the Row , UNBROKEN on HSPU!
MobilityBretzel Stretch
