150 BayFit

Monday

Bulletproof Torso Front Squats Week 7

Zombie Volume Deload - 15 Minutes

MetCon - CrossFit Open 19.3… kinda

10 Minutes to Complete

50 Single Arm Overhead Lunge 50/35#

50 Single DB Box Step Up 24/20"

50 Strict HSPU

200' Handstand Walk

Tuesday

Skill: Kipping Pullup

Breathe Hard

EMOM 25

M1) 12/9 Cal Bike

M2) 5-10 Bar Muscleups or 15 Chest to Bar Pullups

M3) 12 Burpees

M4) 60 Double Unders / Struggle Unders

M5) :35 Hollow Hold

Wednesday

0:00-15:00 Snatch Consistency Work

17:00-32:00 Heavy Breathe Hard

15-12-9-6-3

Power Clean Ladder

Strict Ring Dip / HR Pushup

Thursday

Functional Bodybuilding 7:30am & 6:30pm

5 Rounds for Quality

5 Bench Press @50-60-70-75-80%

8 Pendlay Rows

10 Situp Get Ups

15 Banded Golf Swings per side

:30 L Pulses

Breathe Hard 5:30pm

Annie - compare to 5/28/21

50-40-30-20-10

Double Unders

Butterfly SituP

10:00 cal

MetCon 2

Every 1:30 for 15:00

I1) 21/16 Calorie Row

12) 15 Burpee Star Jumps

Friday

Lift Heavy

Push Press 1RM - 15 Minutes

Finish STRONG EMOM 15

M1) 4 D Ball Over Shoulder 150/100 lbs

M2) 12 HSPU / Push Press

M3) 15 Toes to Bar

Saturday

Teams of 2

3 Rounds

20 Devil's Cluster 50/35 lbs

20 Bar Muscleups / 40 C2B Pullups or Ring Rows

20 Burpee Box Jump Overs 24/20"

60 Partner Medball Situps 20/14 lbs

35:00 Cap

Sunday

Lost at Sea from Proving Grounds