Monday

CrossFit Postal – CrossFit

Back Squat (3 x 6 @ 70 % Back squat)

Metcon (Time)

5 RFT:

1 Rope Climb

20 Sit ups

10 Hang Power Snatch (95/65)
SCALE: -strict pull up

-(75/55)

BASE: -Banded pull up

-(65/55)

Saturday

CrossFit Postal – CrossFit

Metcon (Time)

Three person team:

150 Burpees Box jump overs

150 KB Swings (53/35)

150 Wall Balls (20/14)

150 ABmat sit ups

*One Partner working at a time. One holds a Hanging L-Sit. One person resting
SCALE:

-14/10

-V-sit hold

BASE:

-10/6

-Hollow hold

Thursday

CrossFit Postal – CrossFit

Accessory

6 Rounds:

20 sec Bear hold

Rest 40 sec

20 sec Negative pull up

Rest 40 sec

20 sec Single Leg wall sit

Rest 40 sec

*Alt leg each round

*Control negative all the way down

Metcon (Time)

3 Rounds For TIme:

20 GHD

50 Double unders

100(50e) Lateral Lunges

SCALE:

-Sit ups

-Double number for singles

-Reverse Lunges

Wednesday

CrossFit Postal – CrossFit

EMOM

EMOM for 10 min:

2 Full Cleans

*Choose your own weight

(Can go lighter and focus on form or heavier. Stick at same weight throughout)

*We will have a heavy day on Friday*

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

20 Cal Row

20 Push Press (85/65)

20 Box Jumps (24/20)

20 Bent over BB Row (85/65)
SCALE:

-75/55

-Box Step ups

BASE:

-55/35

Monday

CrossFit Postal – CrossFit

Accessory

4 sets:

– 4e (arm) box step up (single KB front rack)

– 6e suitcase deadlift (KB)

NOT FOR TIME

12 min to get done

Metcon (Weight)

4 Rounds:

5e Single arm Ring Row

10 Double DB Floor press

10 Double DB C&J

:15 Sec Battle ropes

*You Choose weight for DB but should be same

*Score weight for DB
SCALE:

-Regular Ring row

-If there are too many people to rotate/share ropes then you’ll hold a plate out in front (arms extended) and rotate it side to side (like you are driving a car. The plate is the steering wheel)