SUNDAY
Sunday Fun Day!
MONDAY
Partner Chipper
50 Pullups
50 Snatches @ 95/65#
100 Russian Kettlebell Swings @ 2/1.5 pd
100 Toes to Bumpers
100 Burpees
50 Tire Flips
*Only one partner works at a time, except on tire flips, which are a team effort.
TUESDAY
Clean & Jerk + Jerk
1 x (1+1) @ 75%
2 x (1+1) @ 80%
3 x (1+1) @ 85%
-then-
4 Rounds for Quality (not time):
3 Push Press @ 65 – 75% of 1RM Jerk
10 Weighted Hip Extensions @ 45/35#
WEDNESDAY
“Elizabeth”
21-15-9
Power Cleans @ 135/95#
Ring Dips
-Rest 3 min-
“½ Karen”
75 Wall Ball Shots @20/14#
THURSDAY
10 min of dedicated skill work on Bar Muscle-ups
-then-
10 minutes to work up to a heavy Thruster for the day
-then-
2015 CrossFit Games Event 10
Triangle Couplet
15-10-6
Thrusters @ 165/115#
Bar muscle-ups
FRIDAY
Week 4 Front Squat
Find a 3 RM Front Squat
-then-
EMOM 5, 3 reps @ 85%
-then-
Protocol Combine Event 4 “ELEVATOR”
10 min AMRAP
10 Bench Presses (increasing load each round)
2 Rope Climbs
**Men’s Rx:
Bench: 135, 185, 215, 245, 275, 305
**Women’s Rx:
Bench: 65, 95, 105, 125, 145, 155
**Men’s Scaled & Master’s:
Bench: 115, 145, 185, 205, 225, 245
**Women’s Scaled & Master’s:
Bench: 55, 65, 75, 95, 105, 115
SATURDAY
“PK”
5 rounds for time:
10 Back squats @ 225/135
10 Deadlifts @ 275/185#
400m Run
Rest 2 minutes