SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
SKILL:
10 minute instruction and practice on the power clean and jerk
8 minute instruction and practice on rope climbs
CONDITIONING:
2011 CrossFit Games Event 3:
5 rope climbs
5 power clean and jerks (145/105)
4 rope climbs
4 power clean and jerks (165/115)
3 rope climbs
3 power clean and jerks (185/125)
2 rope climbs
2 power clean and jerks (205/145)
1 rope climb
1 power clean and jerk (225/155)
TUESDAY
WOD:
STRENGTH:
15 minutes to find an 8 rep max front squat
-then-
5 minute EMOM
3 front squats at 8 rep max load
-then-
4 rounds NOT for time:
5 glute ham raises
8 GHD situps
WEDNESDAY
WOD:
CONDITIONING:
2012 CrossFit Games Masters Chipper:
10 deadlifts (275/195#)
20 pullups
30 box jumps (24/20″)
40 kettlebell swings (53/35 #)
50 double unders
40 kettlebell swings (53/35 #)
30 box jumps (24/20″)
20 pullups
10 deadlifts (275/195#)
THURSDAY
WOD:
STRENGTH:
CrossFit Total II:
15 minutes to find a 1 rep max clean (squat)
15 minutes to find a 1 rep max bench press
15 minutes to find a 1 rep max overhead squat
FRIDAY
WOD:
SKILL DAY:
24 minute EMOM:
1st minute) 20 double unders
2nd minute) 8 toes to bar
3rd minute) 8 kettlebell snatch (4R/4L)
…repeat for 24 minutes
SATURDAY
WOD:
STRENGTH:
15 minutes to find a 2 rep max hang snatch
CONDITIONING:
4 x 800 m run
*rest 4 minutes between sets