Weekly Workouts

Monday - 23

STRENGTH 
3-3-3-3-3 Deadlift* 
*Build to 3RM Deadlift.


WORKOUT FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into...


200m Run

-10:00 Hard Cap


Tuesday - 24

WORKOUT
EMOM x 21 MINUTES
MIN 1 - 12 Alt. DB Split Snatch (50/35)|(35/25)*
MIN 2 - 12/10 Cal Bike
MIN 3 - Max "Unbroken" Wall Balls (30/20)|(20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

COOL DOWN FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats


Wednesday - 25

NCFIT BENCHMARK WORKOUT
"NCFIT BASELINE I"
I. ON A 12:00 RUNNING CLOCK...
Run 1 Mile
then in Remaining Time
Max Meters on Rower


-Rest as Needed*

- II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

*Rest at Least 5:00 b/t Efforts


Thursday - 26

EXTENDED WARM-UP
EMOM x 8 MINUTES
2 TNG Power Cleans*


*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

WORKOUT FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)
-8:00 Time Cap

FINISHER ON A 10:00 RUNNING CLOCK...
HS Walk, Wall Walk or HS Hold Practice & Play


Friday - 26
NCFIT BENCHMARK WORKOUT
"NCFIT BASELINE II"
I. ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat

-Rest as Needed*-

II. AMRAP x 2 MINUTES
Max Calorie Bike

*Rest at Least 5:00 b/t Efforts

OPTIONAL COOL DOWN
3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between...
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)





CrossFit Wilsonville