FUNday

4 Individually Timed Rounds of:

 500m ROW

 20 Box Jumps (24/20")

Rounds start every 5 min

BE CONSISTENT

BARBELL-MATH

Thursday

4 Rounds for TIME of: 
  Building RUN
  10 Clean & Jerks (135/95)
  15 Pull-UPs

How to Meal Prep For CrossFit, Muscle Growth and Fat Loss

Wednesday

For time:
 30 Toes-2-Bar
 40 1arm DB Snatches
 50 DB Box Step-overs
 40 1arm DB Snatches
 30 Toes-2-Bar

RX- 50/35

"Effective people are not problem-minded; they’re opportunity-minded. They feed opportunities and starve problems."
          - Stephen Covey

Tuesday

E2MOM for 20min alternate between:
 5 Back Squats
 10 Ring Push-UPs

3 Metabolic Pathways- provide energy for all human action

1️⃣ Phosphagen (or phosphocreatine) dominates the highest-powered activities, those that last less than about 10 seconds. Examples include a 50-meter sprint or 1-rep-max clean.

2️⃣ Glycolytic (or lactate) dominates moderate-powered
activities, those that last up to several minutes. A workout like Fran or a 400-meter run is an example of this.

3️⃣ Oxidative (or aerobic) dominates low-powered activities, those that last in excess of several minutes. Benchmark workouts such as “Cindy” or “Kelly,” or running a 5K are examples of this.

...

Monday

AMRAP in 20min of:

  6 Deadlifts (225/155)

  7 Burpee Pull-UPs 

 10 KB Swings (70/53)

 Anchor RUN

Durable Warriors Win