💥Monday we start with an upper body pulling session that has 4 sets of heavy chainsaw rows paired with wide pull ring rows. Then transition to a for time style metcon of rowing, dumbbell clean and push press and devil’s presses.
💥Tuesday’s workout begins with a power session that combines band resisted broad jumps and floating power snatches. Afterwards, we’ll complete six short AMRAPs of heavier front squats, tall box jumps and heavier wallballs.
💥Wednesday we’ll see our highest volume of our deadlift cycle coming in at 75 to 80% for 5 reps every 3 minutes. Then we’ll follow up with a for time WOD containing double tap burpees and rope climbs.
💥Thursday will be a long and low intensity 28 minute EMOM style workout. In this workout we’ll see row or bike, dual kettlebell front rack carries and a static hold of choice. These holds can vary from hollow, tuck, “L”-sit, plank, handstand, etc.
💥Friday get ready for CrossFit’s Community Cup workout number 4. With 20 minutes on the clock complete 2 rounds of double unders, air squats and dumbbell snatches.
💥Saturday we’ll partner up and complete a 25 minute AMRAP where partner 1 runs and partner 2 completes an AMRAP of power snatches and wall walks. After every round add five power snatches.
“There is nothing better than a friend, unless it is a friend with chocolate.”― Linda Grayson
