SUNDAY
WOD:
Sunday Fun Day!
MONDAY
WOD:
STRENGTH:
6x walk with a crushing load held in the rack position
STRENGTH / CONDITIONING:
16 minutes to:
Run 1 mile
Use remaining time to find 1RM Front Squat
-then no rest-
2 minute AMRAP:
Handstand Pushups
TUESDAY
WOD:
STRENGTH:
12 minutes to find a 1RM Snatch
CONDITIONING:
CrossFit Open Workout 11.4
10 minute AMRAP:
60 Bar Facing Burpees
30 Over Head Squats (120/90)
10 Muscle Ups
WEDNESDAY
WOD:
STRENGTH:
20 minutes to find a max of the complex:
3 Snatch Grip Behind the Neck Press + 5 Over Head Squats
20 minutes to find a 3RM Snatch Grip Deadlift
THURSDAY
WOD:
STRENGTH:
30 minutes to find a 1RM Back Squat
-then-
1 set of 20 reps at 65% of 1RM
FRIDAY
WOD:
CONDITIONING:
Hammer
5 Rounds for Time:
5 Power Cleans (135/95)
10 Front Squats (135/95)
5 Push Jerks (135/95)
20 Pullups
Rest 90 seconds
SATURDAY
WOD:
SKILL:
Dedicated practice on Double Unders and Kettlebell Snatch
CONDITIONING:
Every 30 seconds for 10 minutes:
1st 30 seconds: 5 Burpees
2nd 30 seconds: 10 Double Unders
-rest 2 minutes-
Every 30 seconds for 10 minutes:
1st 30 seconds: 5 burpees
2nd 30 seconds: 5 Kettlebell Snatch (62/44)
*Note: Athlete will use left arm for all 5 KB Snatches, then switch arms the next round to use the right arm for all 5