SUNDAY
Sunday Fun Day!
MONDAY
WOD:
CrossFit Total:
Find 1RM Back Squat
Find 1RM Shoulder Press
Find 1RM Deadlift
TUESDAY
WOD:
CONDITIONING:
3 rounds for time:
60 Double Unders
10 Power Cleans @ 185/125
400m Run
*20 min time cap
STRENGTH:
12 min to find a 3RM Overhead Squat to a kid’s medicine ball
WEDNESDAY
WOD:
CONDITIONING:
21 Power Snatches, 115/80
21 Lat. Barbell Burpees
15 Overhead Squat, 115/80
15 Lat. Barbell Burpees
9 Squat Snatches, 115/80
9 Lat. Barbell Burpees
*20 min time cap
STRENGTH:
10 minute EMOM:
5 Chest to Bar Pullups
*Rx+: strict Chest to Bar Pullups
THURSDAY
WOD:
SKILL:
24 minute EMOM:
1st min: 1-4 Muscle Ups
2nd min:45s ME Handstand Walk
3rd min: 6 Russian Kettlebell Swings @ 106/70
FRIDAY
WOD:
CrossFit Games Regional Event 6:
50 calorie Row
50 Box Jump Overs @ 24”/18”
50 Deadlifts @ 180/120 lb
50 Wall Ball Shots
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump Overs
50 calorie Row
*21 min time cap
SATURDAY
WOD:
STRENGTH/CONDITIONING:
In 12 minutes
Run 800m
Perform 50 GHD Situps in remaining time
In 12 minutes
Run 800m
Find a 3RM Push Press in remaining time
In 12 minutes
Run 800m
Find a 3RM Front Squat in remaining time
*Done with a 36 minute running clock. No rest between portions.