Monday
Strength
Shoulder To Overhead
You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6x6 at 70%-75% of your 1RM.
WOD – 5 rounds, 20 min
2 min to complete:
10 Back Squats
10 Box Jumps
Max Burpees in remaining time
2 min recovery on Echo Bike
L3: 60% of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM
Score = Total Burpee Reps
Tuesday
Strength
Bench Press
Spent 8 minutes to find a close to 1RM heavy Bench Press. Then reduce to 75%-80% of new weight and complete a 5x5. After each set, complete 10 Bicep Curls on each arm.
WOD – 16 min
4 minute AMRAP
5 Hang Power Cleans
7 Pull-Ups
Rest 2:00 minutes and increase weight
4 minute AMRAP
3 Power Snatches
5 Toes To Bar
Rest 2:00 minutes and increase weight
4 minute AMRAP
1 Power Snatch or Power Clean
3 Chest To Bar Pull-Ups
L3: 135/95lb, 115/75lb, and 75%-80% of your 1RM
L2: 95/65lb, 75/55lb, and 75%-80% of your 1RM (RX)
L1: 75/55lb, 55/35lb, and 75%-80% of your 1RM
Score = Total Reps
Wednesday
Conditioning
Rowing Intervals
16 min AMRAP
20/14 Calorie Row Sprint
Alternate back and forth with partner
WOD – ascending ladder for time, 16 min cap
1-2-3-4-5… of:
Deadlift
Handstand Push-Ups
After each round, complete 10 Alternating V-Ups
L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Thursday
Strength
Bent Over Row and Ring Dips
Complete 5-6 rounds of:
8-10 Bent Over Row followed by 1 set of submaximal Ring Dips
WOD – 4 rounds for time, 24 min cap
200m Run
20 Wall Balls
20 Kettlebell Swings
20 Jump Lunges
L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/26lb KB
Score = Time
Friday
CrossFit Open WOD 25.3