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

Tuesday

Fitness

Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Run 400m
7 wall runs
10 HR pushups
Performance
Metcon (Time)
1000m row
30 HSPU
500m row
45 Ring Dips
**20 min time cap

Monday

Fitness

A1: Back Squat (4 sets x 3 reps)
 @ 32×1 temp, only increase weight if tempo maintained
rest 1 min
Strict Pull Ups x 3** + kipping AMRAP* (3 sets )
*if no strict pull ups then 3×4 sets with partner assistance
**add weight if a stud or studette
rest 1 min
  +
4 sets
12 wall balls
15 double unders
Row 250 or AB 7 cal
rest 2 min
Performance
A1: Back Squat (70×5  80×4  90×2  75×5  85×3  95×1)
rest 1 min
A2: build to a 1rm wtd pull-up
rest 1 min
Metcon (4 Rounds for time)
4 sets
20 wallballs
30 double unders
7 cal AB
rest 2 min
**should be able to go unbroken

Sunday

18 min AMRAP
Row 500m
10 Pullups
15 cal Assault Bike
20 Burpee

Saturday

CrossFit Games Open 14.3

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Friday

Fitness

Row 750
25 TGU (alt arms)
50 weighted sit-ups
Run 800m
Performance
Metcon (Time)
Row 1k
25 TGU (alt arms)
50 GHD situps
Run 800m

Thursday

Fitness

A: Push Press (5 sets x 3 reps)
use to work up to a heavy triple, perfect form
Rest 90 sec
Metcon (3 Rounds for reps)
90 sec max box jump w/ step down 24/20
+
rest/skill 7 min – handstand pike work
+
90 sec  max  No push-up burpee
+
rest/skill 7 min – dip work
+
90 sec  max assault bike cal
Performance
Push Jerk (15 min to work up to 3 RM )
Metcon (3 Rounds for reps)
90 sec max box jump w/ step down 24/20
+
rest/skill 7 min – handstand pike work
+
90 sec  max  No push-up burpee
+
rest/skill 7 min – ring dip work
+
90 sec  max assault bike cal

Wednesday

Fitness

50 double unders
30 pull-ups
50 wallballs
30 burpees
50 double unders

**only do kipping pull-ups if you have 4-5 STRICT pull-ups, if not 30 elevated/hard ring rows, no bands on pull-ups.

Performance
Metcon (Time)
100 double unders
40 CTB
100 wall balls
40 burpees
100 double unders

Tuesday

Fitness

A1: Deadlift (5 sets x 4 reps)
@12×1; complete 2 sec pause at bottom no TNG

rest 1 min

A2: Seated Dumbbell Press (5 sets x 8-10 reps)
rest 1 min
        +
Prowler 30 yrds @ 100%
rest 2:30 x 4
Performance
A1: Deadlift (2, 2, 1, 1)
if you are feeling it go for something
rest 1 min
A2: Seated Dumbbell Press (4 sets x 4-6 reps)
rest 1 min
   +
Prowler 30 yrds @ 100%
rest 2:30 x 4

Monday

2 sets:
5 min AMRAP
10 cal assault bike
10 slam ball

rest 3 min

5 min AMRAP
Row 250
7 burpees

rest 3 min