Monday
20 minute AMRAP
20 Alternating KB Cleans
Front Rack KB Walking Lunge, 20 Steps (switch hands after 10 steps)
10 Strict Pull-ups
Men 55lb KB/Women 35lb KB
Tuesday
4 Rounds For Time
12 Sumo Dead-lift High Pulls (105/75)
24 Wall Balls (20/14)
8 Strict Handstand Push-ups
Wednesday
For Time
Run 400 Meters
21 KB Swings (55/35)
21 Pull-ups
Run 400 Meters
15 Power Cleans (135/95)
15 Ring Dips
Run 400 Meters
9 Dead-lifts (225/155)
9 Strict Handstand Push-ups
Thursday
'Rowing Fran'
21-15-9 Rep Rounds For Time
Row, Calories
Thrusters (95/65)
Pull-ups
Friday
CrossFit Games Open WOD 23.2
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor
Saturday
Run 600 Meters
30 Clean & Jerks (135/95)
30 Ring Dips
Run 400 Meters
20 Clean & Jerks
20 Ring Dips
Run 200 Meters
10 Clean & Jerks
10 Ring Dips
Run with your partner.
Split up the Clean & Jerks and ring dips any way you want
No comments:
Post a Comment