Monday:
Skill practice warm up: 10 min EMOTM: Toes to bar then Hand Release Push up. Reps are min 1. 1 – 9, min 2 2-8… 9 toes to bar 1 push up
4 Rounds for time:
5 Chest to bar pull ups
20 Russian twists 35/25/15
1 lap lunges with plate around rig
Tuesday: CrossFit Total 1 rep max Shoulder Press, Back Squat, Deadlift. 12 minutes each movement to work up to a 1 rep max.
Wednesday: 1000 double unders for time. Every miss carries a 1 air squat penalty. maximum of 20 minutes or 300 attempts.
Thursday:
Cash In 30 V-Ups
3 rounds for time:
15 Thrusters 95/65/45
9 Bar over burpees
Cash Out:
30 Toes to bar
Friday:
30 minutes to work to 1 rep max squat snatch
10 rounds for time at 75% 1rp max:
Deadlift (snatch grip)
Hang Squat Snatch
Overhead squat
