WOD of the week

CROSSFIT

MONDAY

WORKOUT

AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up (22.5/15)|(15/10)
20 Box Jumps (24/20)
30 Slam Balls (9/5)

(Score is Rounds + Reps)

TUESDAY

WORKOUT

'Open 19.4'

3 ROUNDS FOR TIME
10 Power Snatches 42.5/30)|(30/20
12 Bar Facing Burpees

-Rest 3:00-

3 ROUNDS FOR TIME
10 Bar Muscle-Ups
12 Bar Facing Burpees

(Score is Total Time)

-TC 15:00-

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

WEDNESDAY

WORKOUT

5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (22.5/15)|(15/10)
8 Alt. DB Goblet Lunges
100m Run

-Rest 1:00 b/t Sets-

*Pick-up where you left off.

(Score is Total Rounds + Reps)

THURSDAY

WORKOUT

EMOM x 16 MINUTES
MIN 1&2 - 35/28 Cal Bike
MIN 3 - 7 Sumo Deadlifts (125/85)|(85/60) + Max Up-Downs to a plate
MIN 4 - Rest

(Score is Total Reps of Up-Downs)

FRIDAY

WORKOUT

4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (15/10)|(10/8)**
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.

(Score is Time)

-TC 16:00-

SATURDAY

WORKOUT

IN TEAMS OF 2...

AMRAP x 10 MINUTES
10 Strict Handstand Push-Ups
8 Hang Power Clean (60/43)|(43/30)

-Rest 2:00-

AMRAP x 8 MINUTES
8 Strict Handstand Push-Ups
6 Hang Power Clean (70/48)|(53/35)

-Rest 1:00-

AMRAP x 6 MINUTES
6 Strict Handstand Push-Ups
4 Hang Power Clean (85/60)|(60/43)

*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.

(Score is Total Cals)

SUNDAY

WORKOUT

FOR TIME*
1,600m Run
120 Box Jump Overs (60/50)
100 Alt. Back Rack Lunges (50/35)|(35/25)
80 Toes to Bar

*Partition All Work as Needed.

(Score is Time)

-TC 30:00-