SUNDAY
Sunday Fun Day!
MONDAY
12 mins to find a max deficit parallette HSPU.
Conditioning:
2015 CrossFit Games Masters Qualifier Event 4
21-15-9
Deadlifts @ 225/155 lb
Box Jumps @ 24”/20”
HSPU
TUESDAY
Snatch Cycle Week 4
3 Position Pause Snatch
3 @ 70%, 3 @ 75%, 3 @ 80%, then work to heavy set of 3
-then-
Snatch Pull
4 x 3 @ 95%
WEDNESDAY
“Partner Nukes”
One partner works at a time.
In 8 min
run 4x400m (switch partners every 400m)
AMRAP deadlift @ 315/195 lb in remaining time
In 10 min
run 4x400m (switch partners every 400m)
AMRAP power clean @ 225/145 lb in remaining time
In 12 min
run 4x400m (switch partners every 400m)
AMRAP OHS @ 135/85 lb in remaining time
*Scored by total reps complete
THURSDAY
8 minutes instruction and practice on spotting back squat
15 minutes to find a 3RM back squat
AMRAP 7 min
20 double unders
10 pushups
FRIDAY
AMRAP 3 min
6 Power Snatch @ 95/65
6 Burpees over the bar
Rest 1 min
AMRAP 5 min
Muscle ups
Rest 1 min
AMRAP 7 min
10 hang power cleans @ 95/65
10 wall ball shots @ 20/14
Scored by total reps. Muscle ups count as 3 reps each.
SATURDAY
10 min of instruction and practice on the clean
20 min to find 1RM clean
3×5 clean pulls with 1RM clean load