Sorry this is late… got caught up in the celebration.
Monday:
Foundation – Push Press + Chin Up + Back Squat + Full Body Stability
Building – Clean + Jerk & Some more Clean and Jerks, but like… doing a bunch of reps in a short amount of time, if you get what I mean. Then C2B & DU.
Tuesday:
Foundation – Jump Rope Skill (I can feel all of your eyes rolling)… Aerobic Intervals (Sled, AD, Row)
Building – Laaaactic Endurance with your friends burpees and KBS with special appearances by Thrusters and Double Unders
Wednesday:
Foundation – Aerobic circuit, CrossFit Style… (Wall Ball, KBS, Box Jumps)
Building – Rest
Thursday:
Foundation – Rest
Building – Moderate Lifting (Snatch, Clean & Jerk, Back Squat) + Lactic Power Intervals (Row) ** Skip Row if doing Opens Workout on Friday
Friday:
Foundation – RDL + DB Bench + Your favourite Split Squats (Goal is to have 1/3 of body weight in EACH hand)
Building – Low % Aerobic Row or AD + Mobility prep for Saturday Opens Workout
Saturday:
Foundation – Aerobic Circuits (KBS, Push Up, Row) + (BB Row, Squat, Sit ups, AD)
Building – Open 14.1 🙂