Monday: We kick off the week with week 3 of our snatch cycle, focusing on snatches at various percentages of your 1-rep max. Following that, you'll tackle a 3-round-for-time workout that combines running and dumbbell snatches.
Tuesday: Get ready for "Nasty Girls," a classic CrossFit benchmark workout. This moderately heavy weightlifting and gymnastics combination involves 3 rounds for time of air squats, ring muscle-ups, and hang power cleans.
Wednesday: This day features an up-and-down ladder workout with L-sit holds, farmers carries, and double-unders. We'll also dedicate some time to double-under practice during the warmup.
Thursday: Simple yet challenging, Thursday's workout will test all fitness levels. It begins with five 5-minute rounds of rowing as a buy-in, leading into shuttle runs. We'll finish the day with some GHD sit-ups.
Friday: We start week 3 of our back squat cycle, completing 5 sets of 3 reps. Afterward, transition into a 10-minute AMRAP (as many rounds as possible) style workout consisting of walking lunges, sit-ups, and box jumps.
Saturday: Prepare for a fun, descending-rep workout designed to test your stamina in both weightlifting and gymnastics movements. This session includes burpees, thrusters, toes-to-bar, pull-ups, and chest-to-bar pull-ups.
Believe you can and you’re halfway there. –Theodore Roosevelt
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