One more week of CrossFit mainsite workouts! This week brings a great combination of bodyweight conditioning and some heavy weightlifting.

We will start Monday with a benchmark workout called “Barbara”. This one is a gymnastic focused WOD with a high volume of reps.

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Tuesday and Wednesday are going to be lifting weights. Hang power cleans to start and all of the squats to follow.

Thursday is a midline blaster combining ghd sit-ups and toes to bar… and some wall ball shots.

Friday is a couplet if deadlifts and rope climbs. You don’t always have to go heavy. This one is high volume and light!

Saturday will be another partner style Hero WOD.

Sunday we close out the week with some running.