Week 3 of 4: Monday

Strength Conditioning
Every 2.5 Minutes For 5 Rounds
3 Full Snatches @ 75, 78, 80, 83, 85%
6 Bar Muscle-ups
Rest 3 Minutes
Every 2.5 Minutes For 5 Rounds
2 Full Cleans @ 78, 80, 83, 85, 88 %
15 Pull-ups

Strength
Power Jerk
4 Sets of 4 Reps
Rest no more than 2 minutes between sets.
Heavy but comfortable.

Mobility
10 Minutes Opening Shoulders, Mid & Upper Back

ROM Conditioning
Pause Dumbbell Overhead Squats
3 x 5 reps per side
2 Second Pause at the Bottom.
Increasing Weight.
Heavier than week 1.

Conditioning
50 Wall Balls (20/14)
100′ Kettlebell Farmer’s Carry (70/53)
40 Calorie Row
100′ Kettlebell Farmer’s Carry (70/53)
30 Power Cleans (135/95)
100′ Kettlebell Farmer’s Carry (70/53)
20 Toes-to-Bar
100′ Kettlebell Farmer’s Carry (70/53)

 

Week 3 of 4: Monday

Strength Conditioning
Every 2.5 Minutes For 5 Rounds
3 Full Snatches @ 75, 78, 80, 83, 85%
6 Bar Muscle-ups
Rest 3 Minutes
Every 2.5 Minutes For 5 Rounds
2 Full Cleans @ 78, 80, 83, 85, 88 %
15 Pull-ups

Strength
Power Jerk
4 Sets of 4 Reps
Rest no more than 2 minutes between sets.
Heavy but comfortable.

Mobility
10 Minutes Opening Shoulders, Mid & Upper Back

ROM Conditioning
Pause Dumbbell Overhead Squats
3 x 5 reps per side
2 Second Pause at the Bottom.
Increasing Weight.
Heavier than week 1.

Conditioning
50 Wall Balls (20/14)
100′ Kettlebell Farmer’s Carry (70/53)
40 Calorie Row
100′ Kettlebell Farmer’s Carry (70/53)
30 Power Cleans (135/95)
100′ Kettlebell Farmer’s Carry (70/53)
20 Toes-to-Bar
100′ Kettlebell Farmer’s Carry (70/53)

 

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