SUNDAY
Sunday Fun Day!
MONDAY
AMRAP 12
3 Power Snatch @ 115#/75#
3 Box Jumps @ 24/20”
6 Power Snatch
6 Box Jumps
9 Power Snatch
9 Box Jumps…
– Rest 3 min –
AMRAP 8
3 Muscle Ups
10 Wall Ball Shots @ 20/14#
TUESDAY
Clean & Jerk Week 6
Clean & Jerk + Jerk
2 x (2+1) @ 75%
3 x (1+1) @ 80%
-then-
EMOM 12
1st minute: 3 Clean Pulls @85%
2nd minute: 10 GHD situps
3rd minute: Rest
WEDNESDAY
12 min to work up to a heavy back squat for the day
-then-
40 Lateral Bar-over-Burpees
30 Back Squats @ 155/105#
10 Rope Climbs
THURSDAY
3-3-3-3-3-3-3
Weighted Pullups
3-3-3-3-3-3-3
Weighted Bar Dips
FRIDAY
Find a 4 RM Front Squat
– then –
EMOM 5
4 reps @ 80% of 4RM
-then-
2015 CrossFit Games Masters Event 3
3 RFT:
10 power snatch @ 95/65#
200m run
SATURDAY
“Flight Simulator”
Double Unders
10-20-30-40-50-40-30-20-10
* If you break your set before the specified number of reps, then you must re-start that set.
-then-
Find a 3RM sumo Deadlift