4.25.16

Monday

15 minutes to establish a heavy barbell complex

power clean

hang power clean

hang squat clean

*perform all 3 movements without dropping the bar*

then, 

1 mile time trial (10 minute cap)

max rep burpees for the remainder of the time cap

score is burpees

Tuesday

3 sets (not for time)

-rope climbs 2-3 ascents

-strict hspu 8-10 reps

12 minute clock

1 minute of double unders

1 minute alt db snatches

2 minutes of double unders

2 minutes alt db snatches

3 minutes of double unders

3 minutes alt db snatches

Wednesday

Crossfit Total

1 rep max squat

1 rep max press

1 rep max deadlift

Thursday

15 minutes

10 wall balls

100 ft farmers carry

10 sit ups

5 t2b

rest 5 minutes

then repeat

*this is not for max reps or rounds. This is aerobic style to see if you can sustain during the 15 minutes*

Friday

*Work on your goals or weakness*

TEAM CONGA BASELINE

500 meter row

40 squats

30 sit ups

20 push ups

10 pull ups


No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.