Monday
January Benchmark Retest - 2016 Open Throwback 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing Burpees 'Corerama' 2 rounds 30 second side plank (L/R) 20 woodchops @ 10/5kg 15 v-ups Tuesday Strength: A1: 8,6,4,2 Strict Pullup (supinated) A2: 8-10 Partner GHR Conditioning: Tabata mashup for combined scores 12 x 20/10 (6 each) A: deadlifts @ 75/50kg B: 1m broad jump (squat each rep) Rest 3 minutes A: pullups B: butterfly situp with 10kg Wednesday 'February Benchmark' Crossfit Total 2 Establish combined 1 rep maxes for Clean Bench press Overhead squat Thursday Strength: A1: 4 Box squat (pause at box) A2: 16 DB/KB reverse lunge x 4 Conditioning: For combined reps AMRAP in 5 minutes Row 750/700m Max squat clean @ 60/40kg in remainder Rest 5 minutes AMRAP in 5 minutes AB 60/50 cals Max burpee box jumps in remainder Friday Strength: Complex Push jerk + split jerk 2,2,1,1,1 Conditioning: 21/15/9 HSPU T2B Run 400m
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