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

SATURDAY


Benchmark

800m Run Time Trial
WOD

Teams of 4 ( 2m /2f if possible)

FT-

50 cal Row

50 TTB

50 KB Snatches (53/35)

50 Box Jump Overs (24/20)

*Athletes will progress through workout in MF pairs. First pair must complete all reps at each station before they can advance and before the second pair can begin the next movement. 

Score is total time