MONDAY
BBG:
EMOM for 7:00-
5 Power Snatches*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Conditioning:
7:00 AMRAP of:
- 6″ Target Burpees
TUESDAY
BBG:
EMOM for 7:00-
3 UB T&G Power Clean & Push Jerks*
*Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.
Conditioning:
6:00 AMRAP of:
- 3 Muscle-Ups
- 12 Shoulder to Overhead 95/65 lbs.
- 20 Lateral Hops (over barbell)
Rest 1:00
3:00 AMRAP of:
- 5 Muscle-Ups
- 15 Shoulder to Overhead 95/65 lbs.
- 30 Lateral Hops (over barbell)
WEDNESDAY
BBG:
Back Squat (based on 1rm squat) – 1×5@65%, 1×5@75%, 2×5@80%, 1×5@75% – rest exactly 90 seconds
Conditioning:
For time:
- 50 DU
- 40 TTB
- 30 Bar Facing Burpees
- 20 Clean & Jerks (full) 175/115 lbs.
20 minute time cap
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS AT 6:30p and 7p. Come get loose!
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
Alternating EMOM for 10:00-
- 5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set (try to go up from last week)
- 20 UB Double-Unders
Conditioning:
10:00 AMRAP of:
- 21 OHS 115/75 lbs.
- 15 Deadlifts 225/155 lbs.
- 9/7 Muscle-Ups (men 9/ladies 7)
SATURDAY
BBG:
Alternating EMOM for 10:00-
- 3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week)
- 10 Box Jumps 24/20″
Conditioning:
2011 Crossfit Open Workout “11.5”
20:00 AMRAP of:
- 5 Power cleans 145/105 lbs.
- 10 Toes to bar
- 15 Wall balls 20/14 lbs.