Day 1:
Conditioning:
CrossFit Open 12.3
AMRAP18
15 Box Jumps 24/20”
12 Push Press 115/73lb
9 Toes-to-bar

Immediately after athlete has 6 minutes to reach:

1 rep Hang Clean

 


 

Day 2:
Olympic Lifting:
E2MOM 10
2 Snatches. Up to 75%, you may increase within the EMOM.

Conditioning:
5RFT

6/3 Muscle-ups
12 Overhead Squats 95/63lb
500M Row


 

Day 3:

Olympic Lifting:
1×10 Push Jerk
1×5 Push Jerk
1×3 Split Jerk (no rerack)
1×1 Split Jerk

12 Minutes to complete. Must do 50 unbroken double unders prior to each set. If you fail you need to start over. Weight comes from the ground. Post weight for each lift and total weight.

Conditioning:
3-5NFT
15 Unbroken Deadlift
8-10 Dumbbell Row (each)
20 GHD Sit-Up
10+ Strict Handstand Push-up

Deadlift should be between 225-315lb/153-203lb

***If you want to do more do mobility, work on a skill or make up a past wod.

 


 

Day 4:
Strength:
Front Squat 3-3-3-3-3
Increase weight minimally between sets or remain at same weight. Focus: upright torso and explosiveness

Conditioning:
“The Soul Crusher”

40 Minute Bike for calories.
*Do this with class or no less than 5 people.


 

Day 5:
Conditioning:
AMRAP 10

3 Power Clean + Jerk 145/103lb
6 Pull-up (c2b)
12 Wall Balls
24 Double Unders

Starting at 15 Minutes with a partner

For time:
1000M Row
100 Burpees

Accessory:
3RNFT

60 sec Chinese Plank
50’ Yoke Carry