Week 4 of 8: Monday

Prep
2 Rounds
30 Second L-sit Hold
10 Kettlebell Overhead Squats (5 Per Arm)*
5 Complexes of: 1 Power Snatch 1 Low Hang Squat Snatch 2 Overhead Squats (45/35)
*Light to Moderate Weight

Strength
Every 2 Minutes for 3 Rounds
1 Power Snatch
1 Low Hang Squat Snatch
2 Overhead Squats
@ 70, 73, 75%
-Rest 1 Minute-
Every 2 Minutes for 3 Rounds
2 Full Snatches
2 Overhead Squats
@ 78, 80, 83%
-Rest 1 Minute-
Every 2 Minutes for 3 Rounds
1 Full Snatch
1 Overhead Squat
@ 85, 87, 90%

Strength Conditioning
12 Back Squats @ 70%
12 Kettlebell Front Rack Step-ups (24/20)
-Rest 2 Minutes-
10 Back Squat @ 75%
10 Kettlebell Front Rack Step-ups (24/20)
-Rest 2 Minutes- 
8 Back Squats @ 80%
8 Kettlebell Front Rack Step-ups (24/20)
*Increasing weight on the kettlebell step-ups. Use 2 kettlebells.

Conditioning
2 Rounds
100 Double-unders
50 Wall Balls (20/14)
100 Double-unders
25 GHD Sit-ups

Row
3 Minutes x 5
Rest 1.5 Minutes Between Rounds

 

 

Week 4 of 8: Monday

Prep
2 Rounds
30 Second L-sit Hold
10 Kettlebell Overhead Squats (5 Per Arm)*
5 Complexes of: 1 Power Snatch 1 Low Hang Squat Snatch 2 Overhead Squats (45/35)
*Light to Moderate Weight

Strength
Every 2 Minutes for 3 Rounds
1 Power Snatch
1 Low Hang Squat Snatch
2 Overhead Squats
@ 70, 73, 75%
-Rest 1 Minute-
Every 2 Minutes for 3 Rounds
2 Full Snatches
2 Overhead Squats
@ 78, 80, 83%
-Rest 1 Minute-
Every 2 Minutes for 3 Rounds
1 Full Snatch
1 Overhead Squat
@ 85, 87, 90%

Strength Conditioning
12 Back Squats @ 70%
12 Kettlebell Front Rack Step-ups (24/20)
-Rest 2 Minutes-
10 Back Squat @ 75%
10 Kettlebell Front Rack Step-ups (24/20)
-Rest 2 Minutes- 
8 Back Squats @ 80%
8 Kettlebell Front Rack Step-ups (24/20)
*Increasing weight on the kettlebell step-ups. Use 2 kettlebells.

Conditioning
2 Rounds
100 Double-unders
50 Wall Balls (20/14)
100 Double-unders
25 GHD Sit-ups

Row
3 Minutes x 5
Rest 1.5 Minutes Between Rounds

 

 

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