SUNDAY
Sunday Fun Day!
3 pm surprise WOD
MONDAY
Push Press
Week 5
12 min to find a 4RM Push Press
-then-
EMOM5
4 reps @80% of 4RM
-then-
Back Squat
3 sets x 5 reps
*If you trained back squat with us last Monday, try to meet or exceed your top weight from that workout for all sets.
TUESDAY
12 min to find a 2RM Deadlift
-then-
CrossFit Open 14.3 AMRAP 8 min
10 deadlifts @ 135/95
15 box jumps @ 24”/20”
15 deadlifts @ 185/135
15 box jumps @ 24”/20”
20 deadlifts @ 225/155
15 box jumps @ 24”/20”
25 deadlifts @ 275/185
15 box jumps @ 24”/20”
30 deadlifts @ 315/205
15 box jumps @ 24”/20”
35 deadlifts @ 365/225
15 box jumps @ 24”/20”
*Done trainer/athlete style in heats. Your rep counter may help you load weights. No staging of weights.
WEDNESDAY
15 min to find a 1 RM Dumbbell Snatch
-then-
AMRAP 15
10 Chest to Bar Pullups
15 Goblet Squats @ 53-55#/35#
20 double unders
THURSDAY
For time:
5 Rounds
200 m Run
10 Burpees
-5 Rope Climbs-
3 Rounds:
200 m Run
10 Burpees
*There is no rest between portions.
*25 min cutoff
FRIDAY
15 min to find a max in the complex:
2 Hang Cleans + 1 Jerk
-then-
“Jackie”
For time:
1000 m Row
50 Thrusters @ 45/35#
30 Pullups
*You must return your empty barbell to the floor gently during thrusters. If you drop an empty barbell, restart your rep count at 1.
SATURDAY
8 x 50 m Hill Sprints
-then-
For completion with a partner: 1 Mile Farmer’s Carry @ 62-70/44-53# in each hand.
*Carry both kettlebells until you need a break, then give them to your partner and continue walking. Trade out as needed until you finish 1 mile as a team. Only one person works at a time, and that person will carry both kettlebells while working.