Good afternoon. Sunny Friyay is here! 

Programming for next week below, some good old Classic CrossFit.. and Heavy Fran :)

Back Flips!! Apparently if you can Power Clean Body Weight and do a knees to elbow.. you are good to be able to do back flips, check it out:

Monday:

Workout of the day

A) Bench Press:

15 Minutes to establish a heavy single

B) TK
Complete as many rounds as possible in 20 minutes of:

8 strict pull-ups
8 Box jumps (36/30' / 30/24' / 24/20')
12 Kettlebell swings (32/24kg / 24/16kg / 16/12kg)

Tuesday:

Workout of the Day:

A) Complete as many rounds as possible in 12 minutes of:

30 second Handstand hold
30 second ring support hold
30 second L-sit hold
30 second Chin over bar hold

B) 12 Min AMRAP

8 Front Squats (70/50kg / 55/37.5kg / 42.5/30kg)
12 Push Ups
8 Toes to Bar

Wednesday:

Workout of the Day:

A) 10 EMOM:

1 Power Snatch + 1 OHS

B) 7 rounds for reps of:

1 minute of muscle snatches (35/25kg)
1 minute of overhead squats (35/25kg)
1 minute of burpees, jumping over the barbell
Rest 1 minute

Thursday:

Workout of the Day:

A) Front Squats:

1-1-1-1-1

B) Heavy Fran

21-15-9

Thrusters (60/40kg / 50/35kg / 40/30kg)
Strict Pull Ups w/ DB (20/15kg)

Friday:

A) 20 min EMOM

20 Double Unders
7 Burpees
10 Push Ups
10 Hollow Rocks

B) 6 Min AMRAP

100m Run
12 DB Snatches
20 Sit ups

Saturday:

Helton

3 rounds for time of:

Run 800 meters
Dumbbell squat clean 30 reps (20/15kg x2)
30 burpees

Cave:

A) "Alexander"

5 Rounds for Time

31 Back Squats (60/40kg)
12 Power Cleans (85/60kg)

30 Min time cap

B) 60 Seconds on, 30 seconds off:

Atlas Stone Carry
Row (cals)
Heavy Sled drag
Prowler Push 50m (heavy)
Others

Weekly Conditioning:

Monday/Tuesday:

A) With a continuous running clock, perform the following:

0:00 – 300 Double Unders
5:00 – 75 Shoulder to Overhead (52/35kg)
10:00 – 75 DB Snatches (20/15kg)
15:00 – 75 Wall Balls (9/6kg)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800m Run:

Thursday:

A) Every minute on the minute for 20 minutes alternate between:

1 – 12 Cal Row
2 – 25 Double Unders
3 – 12 Thrusters (35/25kg)
4 – 12 Box Jump Overs

Rest for 6 Minutes

B) 8 Min AMRAP

200m Run
12 KB Swings
8 Down Ups

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