(508) 481-2372 ali@pennantcrossfit.com
Monday
From 0:00 – 15:00
Complete “Reverse Loop”
From 15:00 – 30:00
Complete 4 x 3 Squat Clean and Jerk (across)
Tuesday
Teams of 2
100 Double Unders (each)
500m Row
1 Minute L sit
50 Synchronized KB Swings 53/35
500m Row
100 Double Unders (each)
Accessory or Optional Strength
3 Sets
5 Strict T2B
5 -7 Kipping T2B
5 High Box Jumps
Wednesday
4 Sets (across)
1 Front Squat (2 second eccentric)
10 – 12 HSPU
15 – 20 Hip Extensions (Weighted, but slow)
1 Minute of Muscle Up Practice
Thursday
Every 90seconds x 10 Sets
5 Burpee Box Jump Over 30/24
4 Power Snatch 135/95
Accessory or Optional Strength: Build to heavy double Hang Power Snatch
Friday
3 Rounds
250m Ski
10 Strict Pull-ups
4 Devils Press 50/35
20 GHD
400m Run
20/16 Cal Bike
*rest 1 min between rounds*
Saturday
Teams of 2
800m Run (together)
40 Thrusters 95/65
5 Rope Climbs
600m Run (together)
30 Thrusters 95/65
5 Rope Climbs
400m Run (together)
20 Thrusters 95/65
5 Rope Climbs
200m Run (together)
10 Thrusters 95/65
5 Rope Climbs
Sunday
4 Sets
5 Cuban Press
10 Crossover Symmetry T Pulls
100ft DB Overhead Carry – per side
5 – 7 Strict Pull-ups
4 Sets
5 Jefferson Curls
10 Heavy Goblet Squats
100ft Walking Lunge
5 Bulgarian Split Squat – per leg