Monday
Front squat
60%x 3 5 second negative
70%x4
70%x4
80%x3
85%x2
Partner WOD
14 Minute AMRAP
10 Pull ups
10 Toes to bar
30 Wall balls
Tuesday
Snatch Every 2mins
60%x2
70%x2
80%x2
85%x2
85%x2
3 Snatch push press + 1 OH squat
45%
55%
65%
WOD
3 rounds for time of:
25 Dumbbell Push Jerks,
50 Double Unders
25 Dumbbell Box Step-ups,
50 Double Unders
RX 16/12kg
RX+ 22.5/15kg

Wednesday
Every 3 mins for 12 mins
4x HSPU Deficit HSPU
4 x Archer pull ups with 4 second hold
12 x Single leg squat to 20” box (RX+ still only to box but with KB)
 
WOD 6 rounds for time – 18 Minute time cap
12 Box Jumps
10 Air squats
8 Tuck ups
6 Press ups
4 Chest to bars
RX+ Swap press ups for HSPU & 2 Muscle ups for 4 chest to bars.
Thursday
EMOTM 10 Minute
3 position clean, Pockets, Mid thy, Knee
3 Clean + 1 jerk 2mins
60%
70%
70%
80%
80%
WOD
21 Thrusters
21 burpees
60 second rest
15 thrusters
15 burpees
60 seconds rest
9 Thrusters
9 Burpees
RX 40/25kg

Friday
Box Dip holds 3 seconds
10 reps – rest 30 seconds
rest 30 seconds
repeat
 
60 seconds Dead bug – Feet down
Straight into 60 seconds feet up
A-T-I prone with 1.25kg plates
10-10-10 – 1 second hold in each position
Good Morning
4x 3 (3 seconds down + 1 second up)
CrossFit Games Open 15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs