SUNDAY
WOD:
Fun Day!
MONDAY
WOD:
STRENGTH:
15 min to find a 2RM Clean and Jerk
15 min to find an 8RM Back Squat
TUESDAY
WOD:
STRENGTH:
10 min to find a 4RM Shoulder Press
-then-
3xME Shoulder Press
rest 15 s between sets
*Use 73% of 4RM or increase load by 5-10 lb from last week.
CONDITIONING:
10 min AMRAP:
8 Toes To Bar
10 Box Jumps @ 24/20”
12 Russian Kettlebell Swings @ 88/62 lb
WEDNESDAY
WOD:
CONDITIONING:
60 Wall Ball Shots
3 Rounds of Nancy
40 Pullups
THURSDAY
WOD:
SKILL:
8 min practice on rope climbs
CONDITIONING / STRENGTH:
6 Rounds:
30s ME Front Squat @205/125
rest 30s
30s ME Clapping Pushups
rest 30s
30s ME Noes and Toes Handstand Hold
rest 30s
30s ME Rope Climb
rest 30s
FRIDAY
WOD:
CrossFit Games Masters Qualifier Workout #1 (To be announced Thursday at 7 PM on games.crossfit.com)
SATURDAY
CrossFit Games Masters Qualifier Workout #2 (To be announced Thursday at 7PM on games.crossfit.com)