SUNDAY

Skill:
Tabata (:20 on / :10 off x 8 rounds)
Handstand Holds

Metcon:
Every Minute on the Minute x 20:00, alternating (5 rounds)
15/10 calories Assault Bike
20 Abmat Situps
15 Sumo-Deadlift High Pulls (75/55)
20 Pushups

WEDNESDAY

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WOD

On a 15:00 clock –
Buy-in
3000m Assault Bike
…then, in remaining time complete as many reps as possible of the following:
3 Power Snatch (135/95)
6 TTB
9 Wallballs (20/14)
3 Power Snatch (135/95)
6 TTB
12 Wallballs (20/14)
3 Power Snatch (135/95)
6 TTB
15 Wallballs (20/14)
….

*Increasing by 3 wall ball reps with every “round”

TUESDAY

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Met-con:
5:00 AMRAP –
Row 300m
20 Push Press (45/35)
ME Front Rack Barbell Step-ups (24/20)

Strength:
Every 2:00 x 24:00 –

Minutes 0-10:00
3 Squat Cleans + 1 Split Jerk

Minutes 10-18:00
2 Squat Cleans + 1 Split Jerk

Minutes 18-24:00
1 Squat Clean + 1 Split Jerk

*Begin around 60% of max clean and jerk. Cleans are drop and reset. The jerk is performed after the last clean of the set. Build through all sets to a heavy or max single.

MONDAY

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WOD

Benchmark:
“Helen”
3 RFT –
400m Run
21 KB Swings (53/35)
12 Pullups

Accessory:
8:00 EMOM, alternating between –
:30 Max Rep Push-ups
:30 Hollow Hold/Rocks

SUNDAY

WOD

Strength:
Deadlift
5-3-1-1-1-3-5
*Build to a heavy/max single through first 5-3-1-1, then drop weight 10% for each of the next sets of 1-3-5.

Met-con:
10:00 AMRAP –
10 DB Snatches, alternating (50/35)
20-yd DB Front Rack Walking Lunge (50/35)
20 Box Jumps (24/20)

SATURDAY

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Partner “Holleyman”
Teams of 2

30 RFT –
10 Partner Wallballs (20/14)
6 HSPU (Partner Holds Handstand)
2 Cleans (225/155)

*Each partner is responsible for half the reps

FRIDAY

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Strength:
Every 2:00 for 12:00 
3-Position Snatch (above knee, below knee, floor)
Build to a heavy/max set

MetCon:
12:00 AMRAP 
9 Overhead Squats (115/75)
15 Pullups
42 Double-unders

FRIDAY

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WOD

Strength:
3-3-3-3-3 Power Snatch
2-2-2-2 Snatch High Pull
1-1-1 Snatch Deadlift

 

 
MetCon:
For time –
21-15-9 Pullups
15-9-3 Front Squats (135/95)
*30 Double-unders after each set of each movement

TUESDAY

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Strength
A) Strict Press
4×6 @ 70%

B) Pull-ups (weighted)
4×3 @ 65%

WOD
3RFT –
15 Push Press (95/65)
40′ Front Rack Walking Lunge (95/65)
15 Hand Release Push-ups
40′ Overhead Walking Lunge (95/65)

Extra Credit (done on own time):
Endurance
100-75-50 Row (calories)
*Rest 3:00 between sets*

MONDAY

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Strength:
Paused Back Squats
4×5 @ 70%

MetCon:
2016 CrossFit Games (Teenage 16-17)
For time –
8 Deadlifts (335/205)
40 GHD sit-ups
80 Double-unders
4 Rope Climbs
80 Wallballs (20/10 to 10′)
4 Rope Climbs
80 Double-unders
40 GHD sit-ups
8 Deadlifts