Affiliate Program 17/04/2017
Monday
In Teams of 4
200 Calorie Assault Bike + 200 [email protected]/35kg
200 Calorie Ski Erg + 200 Alternating DB [email protected]/20kg
Tuesday
A.1 20 minutes to work up to a daily max single in Snatch
A.2 12 EMOM 2 [email protected]% of weight reached in A.1 Perfect reps, aim for no fails. This does not have to be touch and go.
A.3 Back Squat [email protected]/75% (Rest 3minutes between sets)
Wednesday
5 Rounds
20 Box [email protected]/20″
10 Power [email protected]/40kg
200m Row
(Rest 10minutes)
8 Rounds
30 DUs
10 [email protected]/6kg
CrossFit Games athlete Julie Foucher demonstrating the hang power clean
Thursday
A.1 20minutes to work up to a heavy for the day, 1 Clean + 2 Front Squats + 1 Jerk 12 EMOM 1 Clean + 1 Front Squat + 1 [email protected]% of weight reached in A.1
A.2 Front Squat [email protected]/80% (Rest 3minutes between sets)
Friday
Strict Press [email protected]% Rest 2minutes
Bench Press [email protected]% Rest 2minutes
10-1 (for quality)
Strict Pull-up
Hspu
Hang [email protected]/35kg
Push [email protected]/35kg
Saturday
In Pairs
50-40-30-20-10
Synchro Burpees
Synchro [email protected]/15kg
Synchro Lunges
Synchro KB [email protected]/16kg
30 Minute conditioning sessions
Scale the reps according to ability and desired intensity
Session 1
28 EMOM
1 – 15/12 Calorie Row
2 – 15/12 Calorie Assault Bike
3 – 15 [email protected]/6kg
4 – Rest
Session 2
30 AMRAP
12 Calorie Ski Erg
12 Burpees
12 DB [email protected]/7.5kg (keep it light, keep moving)
Session 3
30 EMOM
1 – 50 DUs
2 – 30 [email protected]/20lbs
3 – 20 Over Box [email protected]/20″