MONDAY
Focus:
Snatch Complex x5
1 Power Snatch
3 OHS
1 Snatch
- Builting to Workout weight
WOD:
For time:
30 OHS 115/75
60 DU
20 OHS
60 DU
10 OHS
60 DU
TUESDAY
Focus:
Deadlift
4 – 4 – 4 – 4 – 4
super set with
4-6 rep T2B progressions
Set 1 – kip Swing
Set 2 – Kipping Knee Raise
Set 3 – Kip to L
Set 4 – T2B
WOD:
5×3 Min Amrap – rest 1 min
3 Db Deadlifts 50/35
3 Db Hang Squat Cleans
6 T2B
WEDNESDAY
Focus:
3 Sets for Quality
10 DB Floor Press
10 Seated DB Shoulder Press
10 DB Bent Row
*build in weight
WOD:
Tabata
Air Squats
Burpees
Sit ups
Box Jumps
no rest between tabatas
THURSDAY
Focus:
Complex 3 sets
1 Power Clean
3 Front Squats
3 Push Press
3 Thrusters
- Workout weight
Then
3 sets
kip drill
2 Kip Swings
1 Pull Up
2 Kip swings
WOD:
12 – 9 – 6
Thrusters 95/65
Pull Ups
Rest 3 mins
9 – 6 – 3
Front Squats 95/65
Bar MU
FRIDAY
Focus:
Sled Push
3 Sets Down and Back (AHAP)
Farmer Carry
3 Sets Down and Back
WOD:
CrossFit Open 23.2
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