Gymnastic Strength and Metcon
Week 2 of 4
Warm up
2 Sets:
10 Air Squat
5 Pausing EB OH Squat
10 secs pausing knee to chest
5/5 Cossack Squat
LEG Day
Paused Overhead Squat
Every 2:00 x 5 sets
4 OH squats (60-75% RM )
Back Squat
Every 2:00 x 5 sets
8 Back Squat (constant weight at 65-70% RM)
Romanian Deadlift
Every 2:00 x 4 sets
8 R. Deadlift
Double DB Front rack lunges
Every 2:00 x 4 sets
6/6 Lunges
METCON
Warm up
2 rounds of
200 m row
10 Kipping
6 EB Thruster
3 pull up with pause at the top 5 secs
6 Kang Squat
Conditioning
CrossFit Games Open 24.3 (RX | Scaled | Foundation)
For Time
5 Rounds of:
10 Thrusters (43/30 kg | 30/20 kg | empty bar)
10 Chest-to-Bar Pull-Ups | jumping chest-to-bar pull-ups | bent over rows
1 minute Rest, then:
5 Rounds of:
7 Thrusters (60/43 kg | 43/30 kg | empty bar+)
7 Bar Muscle-Ups | pull ups | push ups
Time Cap: 15 minutes