SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
Back Squat Week 6 of 8
10 x 3
*Load: Add 3-7% to last week’s 10 x 4 load. Choose the statement below that best describes your workout last week.
*Last week I could not complete the work at the prescribed %. I had to reduce the weight, or I had several missed lifts: Add 3%
*Last week was really tough. Almost didn’t make it, but I finished the work without any missed lifts: Add 5%
*Last week was tiring but I completed it without a problem: Add 7%
TUESDAY
5 min to find a 2RM Snatch
-then-
“Amanda”
9-7-5
Snatch @135/95#
Muscle-ups
WEDNESDAY
“Strongman Triathlon”
5 rounds, not for time:
2 Stone to Shoulder
3 3-Board Bench Press
Keg Push Press (AMRAP 20 sec)
THURSDAY
For quality, not time:
10 min to complete up to 200m Walking Lunges
-then-
AMRAP 12
Row/AD for cals
8 sec ON
12 sec OFF
*keep moving slowly during 12-sec recovery interval
-then-
AMRAP 3
Burpee pullups
*Scored by total calories rowed plus total reps of burpee pullups–just one total number.
FRIDAY
CrossFit Open Workout 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots @ 20#/14#
30 Power Cleans @ 135#/95#
20 Muscle Ups
*Scored by total reps
SATURDAY
Partner Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*For Time – Complete all reps of each exercise before moving to the next.
*Partners can alternate between each other as often as desired.