Monday’s WOD

Warm Up: 800 M Run Skill: Burgner   As Many Reps In 4 mins As Possible: CrossFit Games Open 13.5 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups *If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other

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Friday’s WOD

Warm Up: 800 Meter Run Skill: Burgner   Strength/ Thruster: 2-2-2-2-2-2-2 *Use the heaviest weight you can for each set. Rest as needed between sets.   Advance WOD BBG 1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec. Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). 2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec. 2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.

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Thursday’s WOD

Warm-up: 400 Meter Run   Roy 5 Rounds For Time: 15 Deadlift, 225/160 lbs 20 Box jumps, 24 inch box 25 Pull-ups   Advance WOD Same As Above

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Tuesday’s WOD

Warm Up: 2 Rope Climb's (6 progressions) 5 HSPU Skill: Burgner   5 Rounds For Time: 3 Power Cleans, 205/145 lbs 10 Burpee Pull Ups   Advance WOD BBG 1) 20 minutes to establish a 1RM Snatch. 2) 20 minutes to establish a 1RM Clean and Jerk. Strength Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes. Conditioning For time: 9 KB Thrusters 24/16kg 9 K2E Row 500m 18 KB Thrusters 24/16kg 18 K2E Row 500m 9 KB Thrusters 24/16kg 9 K2E Notes: KB Thrusters are performed with

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