Monday
Warmup (WU)
4 Rounds for quality
45″ Arm Plank Shoulders Tap Alternated
6 + 6 Single Dumbbell Elbowing Row
45″ Both Arm Wall Plank
Strength (SE)
Bench Press
Every 1’30 x 8 Sets
6 reps @ 70% 1RM
Double Kettlebell Glute Bridge Floor Press
5 Sets
12 reps 2 x 24/16kg
1′ rest b/s
Conditioning (MC)
For Time
50 Double Kettlebell Thruster @24/16kg
10 Rope Climb
Tuesday
Warmup (WU)
3 Rounds for Quality
6 + 6 Half Kneeling Kettlebell Clean
6 + 6 Goblet Kettlebell Step Up
20m + 20m Single Kettlebell Over Head Carry
Power (PE)
Clean & Jerk
Every 1’30 x 10 Sets perform
2 reps – Start at 50% 1RM and Build Heavy
Strict Press
in 15′ Build Heavy Triple
Conditioning (MC)
12′ Work Time
1′ Max Cal Assault Bike
1′ Active Recovery Assault Bike
Wednesday
Warmup (WU)
3 Sets for quality
10 Banded Pass Trough
10 Banded Good Morning
10 Banded Kang Squat
10 Banded Drop Snatch
Strength (SE)
Squat Snatch – 3″ Hold Below the Knee on First Pull
Every 1′ x 10′
1 + 1 Reps @65% 1RM
Snatch Balance + Over Head Squat
Every 2′ x 6 Sets
1 + 2 Reps – Start from 50% 1RM Snatch and Build Moderate
Conditioning (MC)
CrossFit Games Open Workout 19.1
15′ AMRAP
19 Wall Ball 9/6kg
19 Cal Row
Friday
Warmup (WU)
5 Rounds For Quality
10m + 10m Lateral Banded Walk
10m Forward Banded Walk
10m Backward Walk
10 Goblet Kettlebell Sumo Squat
Power (PE)
Box Squat
6 x 6
Start @ 80% 1RM and try build Over 1RM Back Squat
Barbell Back Rack Jumping Back Squat
5 Sets
10 reps @ 40% 1RM
1′ rest b/s
Conditioning (MC)
3 Rounds – For Time
12 Cal Ski
12 Toes to Ring
12 Double Dumbbell Hang Squat Clean @22.5/15kg
then
Power Clean (Touch&Go)
In 10′ Window Find 2RM
Saturday
Warmup (WU)
3 Sets for quality
10 Wide Stance Barbell Good Morning
10 Barbell Jefferson Curl
10 + 10 Bulgarian Split Squat Barbell Front Rack
Strength (SE)
Deadlift
5 Sets of:
5 reps @ 65% 1RM – 1st rep Tempo 5.5.1.1
2′ rest b/s
then
Weighted back Extension (Double Dumbbell)
5 Sets of:
12 reps 2 x 22.5/15kg
1’30 rest b/s
Conditioning (MC)
7’AMRAP
20 Dumbbell Snatch Alternated @22.5/15kg
6 Ring Muscle Up
3′ rets
7’AMRAP
20 American Swing @32/24kg
6 Bar Muscle Up