Friday

18 min AMRAP
Row 500
15 burpees
AB 15 cal
100 ft OH walking lunge 45/25
Run 400

Thursday

Fitness

1 hang power snatch + 1 power snatch + 1 OHS (5 sets)
rest 90 sec
Metcon (2 Rounds for reps)
2 sets
60 sec slam ball  20/12
rest 60
60 sec power snatch 75/55
rest 60
60 sec KBS 1.5/1
rest 60 sec
Performance
2 Full Snatch + 2 Snatch Balance (5 sets)
rest 90 sec
Metcon (2 Rounds for reps)
2 sets
60 sec slam ball  20/12
rest 60
60 sec power snatch 75/55
rest 60
60 sec KBS 1.5/1
rest 60 sec

Wednesday

Fitness

Metcon (Time)
4 Rounds
Run 400m
HSKU w/ 6 head taps or 6 lifting alt hands
6 pistols alt legs w/ kb
6 pull-ups
**if no kipping pull-ups 3 neg/rd
Performance
Metcon (Time)
4 Rounds
Run 400
9 HSPU
6 pistols (alt legs)
3 muscle-ups

Tuesday

Fitness

1 High Hang Clean + 2 Hang Clean (5 sets)
clean is full
rest 2 min
Metcon (2 Rounds for reps)
2 sets
90 sec box jumps  24/20
rest 90
90 sec thrusters 45/35
rest 90 sec
90 sec burpees
rest 90
Performance
Squat Clean (1.1.1. x 5)
rest 10 sec/2 min
Metcon (1 Rounds for reps)
2 sets
90 sec box jumps  24/20
rest 90
90 sec thrusters 45/35
rest 90 sec
90 sec burpees
rest 90

Monday

Fitness

Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1
Shoulder to OH – 135/85
25-25-20-20-15-15-10-10-5-5
Double Unders

rest a much as needed to be fully recovered before the row
500m Row (Time)
Max Effort 500m Row
Performance
Metcon (Time)
For Time:
10,9,8,7,6,5,4,3,2,1
Shoulder to OH – 155/105
50-45-40-35-30-25-20-15-10-5
Double Unders

rest a much as needed to be fully recovered before the row
500m Row (Time)
Max Effort 500m Row

Sunday

Teams of 2:
for time:
50 cal Assault Bike

50 thrusters  40/30
100 Burpees
**1 person working at a time

Saturday

CrossFit Games Open 14.4

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups

Friday

Fitness

A1: Front Squat (5 sets x 4 reps)
@22×1 tempo, only increase wt if tempo maintained
rest 1 min
A2: Rope Climb (5 sets x 1-2 cllimbs)
rest 1 min
B1: Prowler (4 sets x 30 yrds )
heavy, grinding pace
rest 30 sec
B2:  FLR  on Rings (4 sets x 1 min )
rest 30 sec
Performance
A1: Front Squat (75×5  85×3  90×1 80×3 90×2 95×1)
rest 1 min
A2: Rope Climb (6 sets x 1 rep)
LEGLESS
rest 1 min
B1: Prowler (4 sets x 30 yrds )
heavy, grinding pace
rest 30 sec
B2:  FLR  on Rings (4 sets x 1 min )
rest 30 sec

Thursday

Fitness

Metcon (Time)
Run 800
+
3 Rounds
8 push press 95/65
10 K2E
15 20 ab mat situps
+
Run 800
Performance
Metcon (Time)
Run 800
+
3 rounds
8 push press  115/95
10 T2b
15 GHD sit-ups
+
Run 800

Wednesday

Fitness

3 Position Power Clean (EMOM 15 – Even mins)
only increase weight if technique is perfect, no more then 75% of 1 rm
Russian Kettlebell Swings (EMOM15 – Odd mins, 7 reps )
2/1.5 pd
focus on hinging at hip not squatting
             +
Metcon
3 min max AB cal
+
rest/skill 9 mins – work up to a max height box jump
+
3 min max Row

Performance
Power Clean (3.3.3  x 5 sets)
rest  20 sec/2:00
last 2-3 sets should be heavy for 3 reps, drop bar and reset, no TNG
                +
3 min max AB cal
+
rest/skill 9 mins – work up to a max height box jump
+
3 min max meter Row