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MONDAY
A) Movement Prep
Tall Kneeling Swimmers x 5
Walking Single Leg RDL, 2 x 40’
10 Hollow Rocks + 10 Supermans, 2 sets
B) Romanian Deadlift: 3×10
C) 3 sets
6 Half Kneeling SA KB Press with Isometric Rack Hold, each
10 Feet Elevated Ring Rows
D) CrossFit Games Open 20.1
10 Rounds For Time:
8 G2O, 95/63#
10 Bar Facing Burpees
TIME CAP: 15 min

TUESDAY
A) 3 sets
3 Wall Walks, slow
0:30 L Sit (break into sets as needed)
5-8 Strict HSPU
B) EMOM 14, alternating:
6 Push Press
8-16 Pullups
* Pull ups should be done in 1-2 sets.
C) 3 sets
Dumbbell Bench Press x 8
Supinated Grip Barbell Row x 6
D) Cash Out – Coaches Choice

WEDNESDAY
A) Clean + Hang Clean + Jerk: 20 min to build to a heavy single
Fundamentals: 2 Hang Cleans + 2 Push Presses
B) 3 Rounds
10 Devil Presses
15 Toes to Bar
20 Alternating KB Goblet Step Ups
25 HR Push Ups
* Not for time, focus on quality movement. Wear a vest if you have one.

THURSDAY
A) Movement Prep
Banded Hip Flexor Stretch, 2 x 0:30 each
90/90 Switch with Extension x 10
Barbell Ankle Stretch x 0:30
B) Front Squat: 3×5
C) AMRAP 18:
12 Dumbbell Thrusters, 40/25#
18 RKBS, 70/53#
2 Shuttle Runs
* Complete all sets UNBROKEN

SATURDAY
A) Power Snatch: 6 x 3, every 0:90
B) Surprise WOD