1/16-1/22
Monday
42-30-18
Double-unders
21-15-9
Push Press (105/75)
21-15-9
Toes To Bar
Tuesday:
Strength
10 minute EMOM
1 Power Clean + 1 Hang Power Clean + 2 Front Squats(pick weight. make it challenging)
WOD
10 minute AMRAP
5 Chest To Bar Pull-ups
10 Deficit Push-ups (45lb/25lb bumpers)
15 Goblet Squats (55/35)
Wednesday
4 rounds, 1 min per station, for max reps of:
Row, Calories
DB Hang Squat Clean Thruster (35’s/25’s)
Ring Dip
Sit-ups
Rest
Thursday
Overhead Squat
5 x 3 reps @ 75-85%
WOD
10 minute AMRAP
CrossFit Games Open 11.1
30 Double-unders
15 Power Snatches (75/55) masters (64/45)
Friday
Cindy
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
Saturday
CrossFit Open 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 minutes
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