MONDAY
**benchmark retest** 'Crossfit Total 2' 1rm Clean Bench press OHS TUESDAY EMOM x 10 Ring Muscleup (for total reps) * pick a consistent rep scheme Or Ring row + dip Conditioning: For total time (including rest) 21/15/9 Burpee T2B Rest 2 minutes 15/12/6 HSPU CTB pullup WEDNESDAY Shifting gears on our huge month of strength with produced massive gaiiiins..We're going to build work capacity for pacing and sustained repeat efforts + movement efficiency! Goat EMOM x 7 New benchmark * choose rep scheme, add reps in retest - goals; no tanking, but still hard to maintain and should be empty on last round. EMOM x 20 1) 15/12 cal AD 2) 10 GTO @ 52.5/35 3) 15/12 cal row 4) 50 double unders THURSDAY Strength: Thruster 2-2-2-2-2 Conditioning: 21/15/9 Front squat @ 60/70/80//40/45/50 KB swings @ 32/24 Wall ball FRIDAY Strength Snatch 1rm Conditioning: EMOM x 20 minutes Odds: run 200m Evens: 1 round of cindy Rx standards, scale down as needed to maintain consistent work rate I.e 4 pullup, 8 push-up, 12 squat
0 Comments
Leave a Reply. |
![]()
Archives
June 2018
CategoriesGallery |