Day 1
Strength:
Back Squat 1×5 @ max weight
Back Squat 4×5 @ 80% of max
Farmers Carry 3×100’
Conditioning:
“The Chief”
AMRAP3
3 Power cleans 135/93lb
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
Day 2
Strength:
Weighted Pull-up 3×5+
Bulgarian Split Squat 3×10
Olympic Lifting:
10 Minutes to reach Heavy 2 Rep Snatch
E2MOM10
2 Snatch @ 75-85% of weight reached
Conditioning:
For time:
5 Rope Climbs
15 Muscle-ups
30 Pull-ups (c2b)
60 Cal Bike
Day 3
Strength:
Deadlift 1×3 @ 65%
Deadlift 2×3 @ 75%
Deadlift 4×3 @ 80%
Conditioning:
3RFT
30 GHDSU
75 Double-Unders
Core Accessory:
Goodmorning 5×5
Back Extension 4×10+
Weighted Plank 5×1:00
Day 4
Olympic Lifting:
Three Position Clean (pocket, hang, ground) 4×1
Pocket Power Snatch 3×2
Conditioning:
“22”
AMRAP 22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box Jumps (24/20″)
22 Push Press (75/55#)
22 Calorie Row
Taken from CrossFit New England
Day 5
Rest or active recovery
Day 6
Strength:
Back Squat 2 rep max
5×2 @ 80%
Press 3×5
Dumbbell Bench 3×8
Conditioning:
4RFT
40 Double Under
20 Overhead Squat 95/63lb
10 Toes to Bar
Accessory:
Waiter Carry 4×50’ each arm
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