7:00 Strict Pull ups, Strict Ring Dip & Metcon
8:00 Core
9:00 Basic Endurance CrossFit
12:00 Basic Endurance CrossFit
16:00 Strict Pull ups, Strict Ring Dip & Metcon
17:00 Road to 500m + Accessory
18:00 Strict Pull ups, Strict Ring Dip & Metcon
19:00 Clean & Jerk, Technique
20:00 Basic Endurance CrossFit

Mobility

Arm & Shoulders

-Shoulder pressin heavy single in 15mins
-Quality first

4 x 5

10 x 5
'1,5min

For Time
30 Shoulder pressb 50/30kg
30 Front squats 70/45kg
30 Power cleans 70/45kg

Buy in 50 UB Double unders
then
5 rounds for max volume (weight) in complex
2 split jerks
3 front squats
2 split jerks
3 back squats
rest 2 min between rounds
Try to go every round as heavy as possible

In a 6:00 window:
30 Power Clean + Push Jerks @60/42.5kg
Remaining time: Max Calories Row/Bike/Ski
Goal: sub 5 min barbell work, so scale as needed!
Score is total reps (C&J+cals)

Extra:
Banded Glute Bridge: 3 x 12-15. Rest 60s.
- no pause this week

CrossFit Total 1

1RM Back Squat
1RM Shoulder Press
1RM Deadlift

Post the total amount

6x5

V2