CrossFit – Thu, Feb 1

Warm up – Thursday (AMRAP – Reps)

Every 45 seconds (5 sets)
125m Row
– into –
3-4 sets (10:00 time cap)
10 PVC Pass Throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch

Power Snatch (Every Minute (10:00)
5 Power Snatches (+2kgs total from Wk 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps)
Metcon – Thursday (AMRAP – Reps)

8 sets:
30-Second Max Dumbbell Bench (35s/25s)
30-Second Max Sit Ups
30-Second Rest
(KG conv: 15/10 DBs)

Thursday Optional Extra (AMRAP – Reps)

Mayhem Mini-Pump –Leg Day

Workout Definition

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

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