MONDAY
**big week instore crew with our benchmark Metcon retest today, a new benchmark on Wedneday and of course the pay off from 4 weeks of solid percentage work when we hit up some 1rms on our foundational strength lifts.. get involved Brawners** 3D GOAT EMOM X 7 *Max 30secs work CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters @ 42.5/30kg 35 double unders Scaled (Time) 10 rounds for time of: 9 thrusters 30/20kg 35 single unders TUESDAY Strength: Deadlift 1rm Conditioning: 40/30/20/10 KB swing @ 24/16kg ABmat situp Pushup WEDNESDAY Strength: Weighted Pull-ups (4 E2MOM + 30 second plank x 10 mins ) Conditioning: **FEBRUARY BENCHMARK** ‘AMRAP Speed Tri’ For accumulate reps on a continuous running clock 6 minute AB (cals) 5 minute Row (cals) 4 minute 10m shuttle run (reps) THURSDAY Strength: Back squat 1rm Conditioning: AMRAP in 10 minutes +3 front rack lunge @ 52.5/35kg +3 T2B *ascending ladder I.e 3,6,9. Score = total reps completed FRIDAY Strength: E2MOM x 10 minutes 1 TGU (building) 20 second Hollow Conditioning: On a running clock Minutes 0-6:00 1km Run time trial Minutes 6:00-16:00 AMRAP in 10 minutes 6 clean jerk @ 60/40kg 9 pullups 12 box jumps @ 16:00-finish 1km Run time trial *run score = combined times
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