Monday 29th Jan - Saturday 3rd Feb

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