fbpx
MONDAY
A) Mobility Flow
B) EMOM 14, alternating:
8 TnG Deadlifts
3-6 Bar Muscle-Ups
C) CrossFit Games Open 20.2
TUESDAY
A) Movement Prep
T Spine Stretch on yoga block
PVC IR/ER Stretch
YTL x 10 each
B) Push Press: 3×1
C) EMOM 15, alternating:
15 RKBS
15 Weighted Sit-Ups (feet anchored)
15 Paralette Push Ups (feet elevated)
D) Cash Out
WEDNESDAY
A) KB Flow, 10 min to practice:
Z Press, Arm Bar, ΒΌ Get Up x 3 reps
B) 3 sets
Landmine Rows x 8 each
Strict HSPU x 5-8
Single Leg RDL, 8 each
C) 15-12-9 For Time:
Thruster, 115/73#
Strict Pullup
TIMECAP: 9:00
THURSDAY
A) Movement Prep
Lx ball hip mobility
Banded Pancake Stretch
Deep Squat Knee Drops, 2×5 each
B) Front Squat: 3×1
C) Half Kneeling Landmine Press, 3×8
D) 3-6-9-12-15 Reps For Time:
ABC
Bar Facing Burpee
Power Cleans, 115/73#
TIMECAP: 12:00
SATURDAY
A) Snatch + Low Hang Snatch + Hang Snatch: 20 minutes to build
*Low hang = just above the ground, hang = just above the knee
B) Surprise WOD