Week 2/3 For All, and for all a goodnight.
Monday:
Foundation – Back Squat + CrossFit Intervals (Row/Wall Ball/KBS)
Building – Snatch + Back Squat + Bike Intervals
Being – Snatch + Push Press & Pull Ups + Bike Intervals
Tuesday: Remembrance Day – Pay Respects. Rest Up.
Wednesday:
Foundation – Deadlift + Single Leg Work + Core CRUSHERRRRRRR
Building – Clean + Push Jerk + Deadlift + Choose your own adventure conditioning (Hint: They both suck)
Being – Front Squat + Rowing Intervals
Thursday:
Foundation – Bench Press + Pull Up + Aerobic Intervals (Bike/Row)
Building – Snatch + Bench + Pull Up + COOOOREEEEEE CRUSSSSHERRRRRRR*tm
Being – Clean & Jerk + CrossFit Intervals (Thruster/T2B/Box Jumps)
Friday:
Foundation – Front Squat + Aerobic Intervals (Bear Crawl/Step Ups/Farmer walk/Burpees/Jump Rope/Wall Ball/Bubble Gum Inverted Dips)
Building – Clean + Jerk + Front Squat + Getting Jiggy with the Sled
Being – Deadlift + Pushing the Sled, and being happy about it
Saturday:
Foundation & Building – Press + DB Rows + Core work (“What’s a dragon flag?”)
Being – Practice Dip movement/handstand movement + Kipping volume work + CrossFit Grinder (KB Clean + Paralette shoot throughs + OH walking lunges)