SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH
15 minutes to establish a 1RM Back Squat
CONDITIONING
4 Rounds for time:
Sprint 400m
Rest approximately 4 minutes
TUESDAY
WOD:
STRENGTH/SKILL
10 minutes to practice kipping chest to bar pullups or butterfly chest to bar pullups
-then-
EMOM 7 min, with empty bar: 1 power snatch, 5 overhead squats, 5 Sots presses
CONDITIONING
3 Rounds for time:
20 Toes to bar
20 Power Snatch @ 95/75
20 Wall ball shots @ 20/14
WEDNESDAY
WOD:
STRENGTH
Snatch
1-1-1-1-1-1-1
THURSDAY
WOD:
CONDITIONING
Workout The CrossFit Open 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
FRIDAY
WOD:
STRENGTH
12 minutes to establish a 3RM Shoulder Press
CONDITIONING
5 Rounds for time:
4 Power Cleans @ 185/115
8 Handstand Pushups
40 Double Unders
SATURDAY – 9 AM- 10 AM -3 PM
WOD:
Workout The CrossFit Open 13.4
7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.