Wednesday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min cap Metcon (Time) 3 rounds for time: 20 min cap 750m row 4 rounds of “The chief+” The Chief+: 3 Power cleans (135/95) 6 HSPU’s 9 Wallballs (20/14) Rx+:...

Tuesday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min cap Snatch (E1.5MOM) Every 1:30 for 8 rounds (12 min): 2 Snatches (Power or full) @ 80-85% of 1RM Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Dbl DB devils press (40/25) 10...

Monday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 10 min cap 10 Iron cross/RO2VS 10 Prone thoracic rotation ea side 10 Bird-dogs 1:00 Samson stretch 3:00 Cardio 20 Banded lateral steps ea 10 Barbell good mornings 10 Barbell back squats Back...

Saturday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 20 min cap Athlete’s choice Metcon (Time) For time: 40 min Team of 2: 70 Deadlift (115/75) Static bar dead-hang 60 Push-ups Plank hold 50 Hang clean (115/75) DB hold 40 Cals Static squat...

Thursday

Gym – CrossFit View Public Whiteboard Warm-up (No Measure) Warm-up: 12 min cap 10 RO2VS 1:00 Thoracic foam row 1:00 IT foam roll 2:00 Cardio 1:00 Standing straddle stretch 10 Barbell RDL’s 10 Barbell good mornings Deadlift (1×5 @75%/ 3@85%/ (1+)@95%)...