Saturday 18th January

CrossFit Total

3 attempts at each lift:
1RM Back Squat
1RM Strict Press
1RM Deadlift

Friday 17th January

Jerk

OMEM for 7 mins
1 x Jerk

Strength

Work to a 1RM strict press

Met Con

12 minute AMRAP
Burpees
with omem 3 power snatch 50/30

Thursday 16th January

Strength

Back squat 10 sets of 2 reps at 85%
Sumo deadlift 6 sets of 2 reps at 65%

Accessory Work

4 x 10 x-band walks
4 x 10 back extensions

Met Con

For time
15-10-5
Back Squat 100/60
Box Jump 30/24

Wednesday 15th January

Run 5km for time

Tuesday 14th January

Clean

Every 45 seconds for 15 minutes
1 x clean 1 x jerk

Strength

Bench press 9 sets of 3 at 65%

Accessory Work

4 x 5 weighted pull ups
4 x 10 hanging straight leg raise

Met Con

3 rounds for time
500m row
25 burpees

Monday 13th January

Snatch

Every 30 seconds for 6 minutes
1 x Snatch

Strength

Work to a 5RM Deadlift

Accessory Work

4 x 10 banded kbs
4 x 10 hollow rocks

Met Con

"Grace"
For time
30 Ground to overhead 62.5/45

Saturday 11th January

Olympic Total

Work to a 1RM Snatch
Work to a 1RM Clean and Jerk

Met Con

For time
50 Double unders
40 Wall balls 8/5
30 Kettlbell swings 24/16
20 Deadlifts 60/40
10 Over-Bar-Burpees
5 Power Snatch 60/40
10 Over-Bar-Burpees
20 Deadlifts 60/40
30 Kettlebell swings 24/16
40 Wall balls 8/5
50 Double unders