WEIGHTLIFTING (7 am)
SNATCH – MAX
C&J – MAX
FRONT SQUAT – MAX
WOD (8 am)
20 mins to work up to a Deadlift Heavy Single
*drop to 50% of HS and complete:
For Time:
21 Deadlift
60 Abmat sit up
15 Deadlift
40 Abmat sit up
9 Deadlift
20 Abmat sit up
WEIGHTLIFTING
REST DAY
CROSSFIT OPEN SECTIONALS WOD – 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
FOR EVERYONE NOT PERFORMING THE OPEN WOD…
“Fran”
21-15-9 reps for time of:
Thruster, 95/65
Pull ups
WEIGHTLIFTING
Snatch – 80% – 3 x 1
Clean & Jerk – 80% – 3 x 1
Snatch Pull – 90% – 3 x 2
SKILL
Plank Holds, accumulate 4 mins
CONDITIONING
Complete 5 rounds for time:
Row 250 meters
50 Double Unders
Rest 1 min
Weightlifting
Power snatch – 70% – 5 x 1
Power clean & jerk – 70% – 5 x 1
Clean Pull – 90% – 3 x 2
Strength
Overhead Squat, 2-2-2-2-2
Conditioning
3 rounds for time:
10 Kettlebell swings, 70/53
10 V-ups
10 Burpees
WEIGHTLIFTING
Snatch – 80% x 1 x 2, 85% x 1, 90% x 1
Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1
Front squat – 80% x 2, 85% x 1 x 2
STRENGTH
Front squat 10, 6, 2, 10
CONDITIONING
7 rounds for max reps:
1 min HSPU
Rest 30 seconds
1 min strict pull ups
Rest 1 min
Weightlifting
Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
Front squat – heavy single; 90% x 1
Conditioning
“Dirty 30”
For time:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders
Weightlifting
REST DAY
CrossFit Games Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk, 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Weightlifting
Hang snatch (below knee) – 75% x 2, 80% x 2, 85% 3 x 1
Hang clean (below knee) – 75% x 2, 80% x 2, 85% 3 x 1
Heaving snatch balance – 4 x 1; add weight from last week
REST DAY
Weightlifting
Clean & Jerk – 5 x 1 (~80-90%)
Clean pull – 4 x 2
Front squat – 5 x 1
Strength/Skill
3 x 10 each (rest as needed between rounds)
Kettlebell swing, 70/53
V-ups
Conditioning
Complete for time:
For total working time:
Run 800 meters
Rest 3 mins
Run 400 meters
Rest 2 mins
Run 200 meters
Rest 1 min
Run 400 meters
Rest 2 mins
Run 800 meters
