CROSSFIT COMP

Monday
A. 4 sets:
A1. Bench Press with 4-sec lowering phase, 4-6reps, rest 60s
A2. 1-arm ring row with 2sec pause @ top x AMRAP, rest 60sec

3 sets, rest as needed:
B1. Strict HSPU with slow lowering phase x 4-7, no rest
B2. no money drill, laying on floor x 10-15, rest 60-90sec

C. Group Metcon

Tuesday

A. Weightlifting Class with Mylene

B. 2 sets:
-3-sec Paused RDL (use straps) x 10reps, rest 20s
-Glute Ham Raises x 6-8 (weighted if able), rest 20s
-Toes-through-rings x AMRAP, strict with 4sec lowering phase. rest 90s

C. Sandbag Carry. 1 set: 80-160m. As heavy as possible.Try for a little more than last week.

Wednesday
A. EMOM. 5 sets (15mins)
Minute 1: 4 Heavy Power Cleans
Minute 2: 3 Muscle-ups (or 5 chest to bar PU)
Minute 3: 2-4 Deficit Kipping HSPU

--rest 8m--

B. Two sets, for time:
-Row 1000m (or sub: 50cal bike)
-25 Thrusters 95/65
-15 pull-ups

Thursday

Recovery
4x
-Row 750m
-Waiter Walk 60-100m
-1-arm side plank on rings ALAP/side

Friday
A. Back Squat with 4-sec lowering phase. 3x5.
B. Halting Trap Bar Deadlift [3sec pause]. 3x6-8. Try for a few more reps or weight than last week.
C. FBOMB

Saturday
A. Shoulder Prep: 2x
-20 shoulder pass throughs
-band external rotations (elbows up by shoulders)
-Plank on Rings x 30-45sec with protracted shoulders

B. Bar Muscle Up Practice. Complete 10-15 total reps. Break-up into sets of 1-3.
C. 4 sets, alternating:
-Shoulder Press x 4-6, no rest
-Push Press x AMRAP, no rest
-Overhead Hold x20sec, rest 60sec
-Fat Grip Pull-ups x AMRAP, no rest
-Feet elevated ring rows x AMRAP, rest 90sec

D. Group Workout