Monday
Strength
Back Squat
20 min AMRAP
5 Back Squats at 70%-75% followed by a 200m Run or 90 second Bike
Make your Run/Bike a recovery pace. After completing this, you should be able to walk up to your bar, take 2 deep breaths, and hit the Squat.
WOD – 14 min ascending ladder
Hang Power Cleans (1-2-3…)
Toes To Bar (2-4-6…)
Wall Balls (3-6-9…)
L3: 155/105lb and 25/20lb
L2: 135/95lb and 20/14lb (RX)
L1: 95/65lb and 14/10lb
Score = Total Reps
Tuesday
Skill
Strict Pull-Ups and Rope Climb
16 min EMOM
Min A: Set of sub-maximal Strict Pull-Ups
Min B: 1-2 Rope Climbs
WOD – 6 rounds for time, 15 min cap
5 Deadlifts
10 Push-Ups
15 Box Jump Overs
L3: 315/225lb
L2: 275/185lb (RX)
L1: 225/155lb
Score = Time
Wednesday
Conditioning
Part A: Rowing technique work
Part B: 2000m Row Test
WOD – 4 rounds for time, 15 min cap
10/7 Calories on Bike
10 Single DB Squats
10 Single DB Lunges
10 Single DB Push Press
10 Alternating Dumbbell Snatch
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-If you complete 4 rounds in under 11 minutes, do a 5th round.
-On the Squats and Lunges, you can hold your Dumbbell however you would like (e.g. goblet, front rack, etc).
-Feel free to use a barbell today if you prefer, just go light.
Score = Time
Thursday
WOD – 40 min AMRAP
200m+ Run (add 100m each round)
15 Russian Kettlebell Swings
20 Sit Ups
25 Box Step Ups
50 Double Unders / 100 Single Unders
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Score = Rounds + Reps (Run = 10 Reps)
Friday
CrossFit Open WOD 25.2