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MONDAY
A) EMOM 12, alternating:
5 Single Arm KB OH Squats/side
5 Single Arm Strict Press/side
10 Tap Swings on Pullup Bar
10 Ring Rows
B) Front Squat: 3×5
C) AMRAP 10:
8 Thrusters, 135#/95#
3/2 Legless Rope Climbs, 12′

TUESDAY
A) Split Jerk: 10×2 on 1:30
* Athletes with an established 1RM begin with ~70%.
B) 3 Rounds For Time:
500m Row
20/15 Chest-to-Bar Pullups
250m Row
Alternate rounds with partner or Work: Rest 1:1.
C) 3 sets
Alt DB Walking Lunge x 20
Single Arm Dumbbell Row x 10, each

WEDNESDAY
A) Warm Up – 10 minutes
15 Hollow Rocks OR 0:15 Hollow Hold
8 Plance Pushups on Parallettes, slow and controlled
0:15 Chest-to-Wall Handstand or Pike Handstand
8 Goblet Squats w/ Pause at Bottom
B) 15 min Skill Practice
Single Leg Elevated Pistol
Handstand Walk/HS Hold
C) 3 Rounds For Time:
15 Power Cleans, 95/63#
15 Wall Ball, 20# to 10’/14# to 9′
15 Toes to Bar
TIMECAP: 7:00

THURSDAY
A) 3 Rounds:
10 KB Snatch, each
5 Box Jumps, 30/24″
B) Push Press: 3×5
C): 4 Rounds for Quality:
4 Shuttle Runs
20 RKBS, 70/53#
10 Rotational Medicine Ball Throws/side

FRIDAY
CrossFit Games Open 19.2 @ 6, 10 AM and 5-7 PM

SATURDAY
A) Snatch: 10×2 on 1:30
* Athletes with an established 1RM begin with ~70%.
B) Dumbbell Bench Press: 3×10
C) Death March: 3×80’
D) Cash Out – Coaches Choice