SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
SKILL:
10 minutes practice on Double Unders
CONDITIONING:
CrossFit Open Workout 13.2
10 minute AMRAP:
5 Push Press or Jerk (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps (24/20″)
TUESDAY
WOD:
STRENGTH:
15 minutes to find a 1RM Power Clean + Push Jerk
CONDITIONING:
3 rounds for time:
15 Chest to Bar Pullups
12 Lateral Burpee Box Jumps (20/20″)
9 Back Squats from the ground (185/115#)
*15 minute time cap
WEDNESDAY
WOD:
STRENGTH:
15 minutes to find a 2RM Front Squat
-then-
5 minute EMOM:
6 Front Squats @ 65% of 2RM from above
-then-
3 x 5 Good Mornings
THURSDAY
WOD:
CONDITIONING:
1 minute of Pushups
2 minutes of Wall Ball Shots (20/14#)
3 minutes of Toes to Bar
4 minutes of ME L-sit
5 minutes of Muscle Ups
MOBILITY:
5 minutes of foam rolling
FRIDAY
WOD:
STRENGTH / CONDITIONING:
With a 12 minute running clock:
25 Hand Stand Pushups
50 GHD Situps
With remaining time find a 2RM Back Squat
-then without rest-
With a 12 minute running clock:
50 calorie Row
100 Double Unders
With remaining time find a 2M Deadlift
SATURDAY
WOD:
STRENGTH:
15 minutes instruction on Power Snatch and Power Clean + Push Jerk
CONDITIONING:
Partner WOD
Isabel + Grace:
As a team, complete 30 Snatches 135/95#
-then immediately-
As a team, complete 30 Clean and Jerks
*Each partner must perform a minimum of 10 reps of each movement