Monday 6 February
Warming-up
3 RFQ:
Weightlifting – Power Snatch
5-5-3-3-3-1-1-1-1
*Use the heaviest weight you can for each set.
*No touch and go
Workout
9 min AMRAP
Tuesday 7 February
AMRAP 7 min for quality:
Weightlifting – Back Squat waves
*Rest as needed
*Strart first wave at 75% 1RM nd go heavier each wave.
*Do not go over 87.5% 1RM
4 RFT:
*Focus on the movement you want to improve the most and go for unbroken sets in this!
*Rest 2 min between rounds
Wednesday 8 February
3 RFQ :
Strength
16 min AMRAP
Thursday 9 February
Conditioning
35 min AMRAP
*Endurance/ capacity work. It’s simple hold the pace and effort on all movements the same for 35 min. It’s a pacer.
Friday 10 February
Then 3 rounds:
CrossFit Total – Buddy edition ;)
Sum of the best of 3 attempts at each lift:
*Score is total weight you lifted as a team
Saturday 11 February
Weightlifting – Snatch complex
Every 2:30 min for 15 min
*Start at 65% 1RM and build up through the sets to a heavy complex for the day
3x 3 min AMRAP
<Sunday 12 February
Gymnastics skills – EMOM 12 min
2 RFT:
*TC = 11 min