Monday
15 Min of TGUs
For time
20 Burpees
30 Thrusters 95/65
20 Burpees
25 Thrusters 115/75
20 Burpees
20 Thrusters 135/95
20 Burpees
15 Thrusters 165/105
20 Burpees
10 Thrusters 185/125
*25 min time cap
Tuesday
BS/FS/OHS/DL/BP
5 rounds For Time:
50 Double Unders
400M Run
Wednesday
Snatch
20 min work up in weight 1 Hang Snatch + Snatch Balance
for time
10 rounds
10 toes-to-bar
12 wall ball shots
RX= Unbroken for each piece!
Thursday
BS/FS/OHS/DL/BP
12 min EMOTM
Odd mins: 12 Deadlifts
Even mins: 4 Cleans
Use the same barbell; Should be around 70% 1RM of clean
Then
EMOTM 8 min
5 pull ups
10 push ups
15 air squats
Friday
20 min Clean
Stop clean pull + Hang Clean
14 min AMRAP
1 rope climb
10 Single Arm kb swing 53/35
20 abmat situps
*Add 5 sit ups each round
Saturday
Partner WOD
150 Thrusters 95/65
1 partner works while the other partner runs 200m
The new location for Motor City CrossFit – St Clair Shores:
