Monday 21
WOD 1
Front Squats
6 – 6 – 6 – 6 – 6
*use same weight across all 5 sets
WOD 2
6 Rounds For Time
20 Box jumps 24/20″
10 SA DB C+J (5ea) 22.5/15kg
50 DU
20min Time Cap
Tuesday 22
WOD 1
EMOM 15
1. 7 Pull ups
2. 7 HSPU
3. 30s Hanging L-sit hold
WOD 2
AMRAP 5
9 Cleans 50/35kg
9 Lateral Burpee over Bar
Rest 3 mins
AMRAP 5
6 Cleans 60/40kg
6 Lateral Burpee over Bar
Rest 3 mins
AMRAP 5
3 Cleans 70/50
3 Lateral Burpee over Bar
Wednesday 23
WOD
AMRAP 35
7 Shoulder to Overhead 50/35kg
14 Cal Row
21 Wall balls 9/7kg
28 Sit Ups
70 DU
Thursday 24
WOD 1
EMOM 20
1. 10 Ring Dips
2. 10 Hanging Wipers
3. 3 Skin the Cat
4. 30s Hollow Rocks
5. 5 Lunge to Handstand
WOD 2
4 Rounds For Time
10 OH Squats 45/30kg
10 Chest to Bar Pull Ups
10 Burpee Box Jump Overs 24/20″
*15min Time Cap
Friday 25
WOD 1
20 minute Snatch Practice
WOD 2
Crossfit Games Open 15.1
AMRAP 9
15 Toes To Bar
10 Deadlifts 80/55kg
5 Snatches 80/55kg
Saturday 26
Coaches WOD
Sunday
REST DAY