6-week Nutrition Challenge

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Tuesday 200225

CrossFit Rx – CrossFit

Clean (Clean x1 + Hang Clean x2 x4, every :90)

@technically moderate weight

Clean Pull (3×5 @85-95% of best clean)

Jerk Balance (3×5, rest as needed )

Back Squat (70% x8, 80% x5, 90% x3+ of 3RM)

*add #10-15 to your percentage @ each set

Last set is Amrap -1

Finisher

3-4:

A1. Tall kneeling Landmine rotation x7/ side

A2. Single leg Landmine RDL x7/ side

+

4-5x

Hanging L-sit x8-12s

Monday 200224

CrossFit Rx – CrossFit

Weighted Pull-ups (Build to Heavy single )

Or

Accumulate 15-20 strict pull ups

“Tri Sprint Intervals” (AMRAP – Reps)

5 Rounds of:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike

AMRAP 10 Meter Shuttles
*Rest 4 minutes b/t rounds

Finisher

Accumulate 2:00 in banded plank

Saturday 200222

CrossFit Rx – CrossFit

“Loose Ends” (AMRAP – Rounds)

AMRAP 30, Team of 3

600m run

——-

3 Rounds of:

7 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

——-

3 Rope Climbs

600m run

——-

6 Rounds of:

7 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

——-

6 Rope Climbs

600m run

——-

9 Rounds of:

7 Deadlifts (135/95)

5 Hang Power Cleans (135/95)

3 Push Jerks (135/95)

——-

9 Rope Climbs

600m run



Continue to go up by 3’s

Thursday 200220

CrossFit Rx – CrossFit

“Magnum” (Time)

3 Rounds:

9 Hang Power Snatches (75/55)

7 Toes to Bar

5 Box Jump Overs (24/20)

40/30 Calorie Bike

3 Rounds:

9 Hang Power Snatches (75/55)

7 Toes to Bar

5 Box Jump Overs (24/20)

40/30 Calorie Bike

3 Rounds:

9 Hang Power Snatches (75/55)

7 Toes to Bar

5 Box Jump Overs (24/20)

Finisher

Accumulate 2:00 in sandbag Bear hug hold