SUNDAY
Sunday Fun Day
3pm Surprise WOD
MONDAY
Spring Sprint Week 2
9 x 40m Hill Sprints
Lying Prone Start
TUESDAY
“Obstacle Course 2.0”
10 rounds for time of:
1 Heavy Lift
1 Over the 4′ Wall
1 Crawl Under the Barbell
1 Roll Over the Pullup Bar
1 Jump through the Tires
1 Bear Crawl around the Logs
Cash out: 1 Rope Climb (15′)
*If you’re a little confused, don’t worry. Your coach will make everything clear and help you practice each part.
WEDNESDAY
E2MOM for 9 Rounds
2 Pause Overhead Squats (3-sec)* @ heavy
-then-
“Francy”
21-15-9
OHS @ 95/65#
Pullups
* Partner counts the 3 seconds, not the athlete.
THURSDAY
Find a 1RM Power Clean + Push Jerk
-then-
“Grace”
For time:
30 Power Clean and Push Jerks @ 135/95#
FRIDAY
“Partner Med Ball Olympics”
In teams of 2:
4 x 400m m Medicine Ball Relay Run
50 Pullups Weighted with Med Ball
100 Partner Wall Ball Shots
150/100 Pushups Weighted with Med Ball (125 if male/female team)
300 m Walking Lunges (only partner with Med Ball may lunge team forward)
100 m Sprint to finish
*Med Ball @ 20/14#
**Only one partner works at a time.
Gold
*14/10#
Silver
In teams of 2:
4 x 400m m Medicine Ball Relay Run
25 Pullups Weighted with Med Ball
100 Partner Wall Ball Shots
150/100 Pushups Weighted with Med Ball (125 for male/female team)
200 m Walking Lunges (only partner with Med Ball may lunge team forward)
100 m Sprint to finish
*Med Ball @ 14/10#
Bronze
In teams of 2:
4 x 200m Medicine Ball Relay Run
50 Hang to Actives Weighted with Med Ball
100 Partner Wall Ball Shots
50 – 3 Sec Plank Holds Weighted with Med Ball
300 m Walking Lunges (only partner without Med Ball may lunge team forward)
100 m Sprint to finish
*Med Ball @ Scale as needed (only one ball may be used)
*Compare to Feb. 3rd 2016
SATURDAY
CrossFit Games 2017 Master’s Qualifier Workout #4
2 Rounds
10 Deadlifts @ 315/225 lb
20 Deficit Handstand Pushups @ 4.5”/3”
30 Front Squats @ 95/65#