1/30-2/04 -

Monday:

AM Running:

3 rounds

1,000 m mod pace

200 m easy pace

2×50 meter max effort

2 min rest

Evening:

Clean and Jerk/ Snatch

50×3

60×3

70×2

80×1

85×1

88×1

6 RFT

Row 250 meters

12 kettlebell snatch @ 24 kg

10 burpee pullups

Definitely not a fun metcon. Much harder than I thought.

Tuesday

Morning:

Front Squat 1×10 60%, 1×8 70%, 1×6 75%, 1×4 80%

Back Squat 1×5 60%, 3×5 70%

Evening:

30 muscle ups for time- got a big PR on this, my time was just over 5 minutes

21-15-9

Push Press @ 95

Ring Dips

Bar Facing Burpees

Calorie Row

Wed:

Morning session:Row

5 rounds of:

2 min @ mod pace (2k PR + 5 sec)

2 min @easy (2k PR + :30)

*score is total distance

Evening session:

3 Push press + 3 Push jerk + 3 Split jerk (20 min)

DB/KB bench press

4×10

Neutral DB/KB bent over rows

4×10 (heavier than last week)

banded face pulls

1×100

Band pressdowns 1×100

Landmine woodchoppers

4×15

Thurs:

Front squat

1×10@60%, 1×8@65%, 1×8@70%, 1×8@75%

Back squat

1×5@60%, 1×5@65%, 2×5@70%

For time:

1,000m row

5 rounds of

10 power snatch @75

10 bar facing burpees

800m ski erg

Fri:

Morning session: Bike

5 sets:

:60 @mod pace

:30 @fast

:20 @sprint

2 min @easy/recovery (not barely pedaling)

Evening session:

8 RFT:

50m shuttle sprint

5 R. arm DB SQUAT snatch @50lbs

5 L. arm DB squat snatch @50lbs

7 T2B

21-18-15-12-9-6-3:

Dead hang pull ups

Strict HSPU

Saturday:

Max Effort 1 mile- got 6:24, which is over a minute faster than the last time I ran!

150 wallballs @ 20 lbs

every minute do 1 legless rope climb

This was really hard and I knew it would be. Took almost 12 minutes to complete.

2 RFT

18 Cal Row

15 Thrusters @ 65

12 chest to bar

One of the Crossfit Linchpin Tests (#4)

For videos, follow me on Insta @Becky_guns

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