WOD

CrossFit

Monday:

Strength:

Snatch
Every 2:00 for 10:00 Minutes (5 sets)
Power Snatch + Snatch + OHS

Followed by:

“JT”
21-15-9
Handstand Pushups
Ring Dip
Push Up

Tuesday:

Conditioning:

AMRAP 5
10 DB Hang Clean and Jerk 50/35
(switch hands at 5 reps)
10 Deadlift 225/155
10 Box Jumps 24/20

Rest 3:00

AMRAP 5
Max Calorie Bike (or Row)

Rest 3:00

AMRAP 5
10 Box Jumps 24/20
10 Deadlift 225/155
10 DB Hang Clean and Jerk 50/35
(switch hands at 5 reps)

Rest 3:00

AMRAP 5
Max Calorie Row (Bike)

Wednesday:

Strength:

Every 3 minutes, for 15 minutes (5 sets):
4 Front Squats + 2 Split Jerks

Sets 1-3 = 1 rep @ 65% of 1RM Clean & Jerk
Sets 4-5 = 1 rep @ 70% of 1RM Clean & Jerk

Followed by:

6 Sets of 1 Min on/1 Min off:
6 Clean and Jerks 135/95
Max Double Unders

Thursday:

Strength/Skill:

Team of 2

Kettlebell Swings 55/36
3-6-9-12-15
You go, I go with Partner

Immediately into:

1600m Row
While Partner Holds Goblet Squat with KB

Immediately into:

Burpees to a 6″ Target
3-6-9-12-15
You go, I go with Partner

Friday:

Strength:

Back Squat
5 X 5 @ 80-85%

Then

4 X 1 building to a heavy single

Followed by:

10 Rounds for Time
7 Toes to Bar
10 SA KB Overhead Squats at 55/36 (5 each arm)

RX+: 10 T2B

Saturday:

Teams of 3
2000M Row
20 Rope Climbs
60 Burpee Box Jumps
1000M row
10 Rope Climbs
30 Burpee Box Jumps
*Partition all work as needed.
*Must complete one movement before starting the next.