WENDLER

Shoulder Press

WOD

3 rounds of:

1 Mile Run

Rest 3-5 minutes between efforts.

*There will be wet weather options if needed.

WENDLER

Deadlifts

WOD

A.M.R.A.P in 3 minutes of:

6 Deadlifts - 120/85kg

6 Burpees Over the Bar

3 minutes rest, then

A.M.R.A.P in 3 minutes of:

6 Deadlifts - 100/70kg

8 Burpees Over the Bar

3 minutes rest, then

A.M.R.A.P in 3 minutes of:

6 Deadlifts - 80/55kg

10 Burpees Over the Bar

BARBELL CYCLING

Min 1: 7 Clean and Jerks - 60/40kg

Min 2: 7 Clean and Jerks - 60/40kg

Min 3: 8 Clean and Jerks - 60/40kg

Min 4: Rest

Min 5: 5 Clean and Jerks - 60/40kg

Min 6: 6 Clean and Jerks - 60/40kg

Min 7: 7 Clean and Jerks - 60/40kg

WOD

 A.M.R.A.P in 15 minutes of:

30 Box Jumps - 24/20"

20 Hang Power Snatches - 35/25kg

10 Handstand Push ups

WENDLER

Bench Press

&

Back Squats

WOD

3 rounds for time of:

400m Run

30 Kettle Bell Swings - 24/16kg

WOD

"CrossFit Games Opens 17.5"

10 rounds for time of:

9 thrusters

35 double-unders

Male 43kg.

Female 29kg.

17.5

THE FINALE!

WENDLER

Deadlift

SNATCH
Snatch Balance 

Build to a heavy Single

Overhead Squat

Build to a heavy 2

*You should not be failing when building to a your heavy weight, these repetitions are heavy NOT max, P.B's should not be the focus here.

Squat Snatch

2 @ 60%

2 @ 65%

2 @ 70%

2 @ 75%

2 @ 80%

Snatch Pull

4 sets of - 4 @ 90% 

WENDLER

Shoulder Press

BARBELL CYCLING

15 Push Press' - 60/40kg

1 minute rets

12 Push Press' - 60/40kg

45 seconds rest

9 Push Press' - 60/40kg

30 seconds rest

6 Push press - 60/40kg

15 seconds rest

3 Push Press' - 60/40kg

For time.

WOD

5 rounds for time of:

5 Muscle ups

200m Run

WENDLER

Back Squats

GYMNASTIC SKILL

10-15 minutes

Kipping/Butterfly Pull up mechanics and skills

WOD

A.M.R.A.P in 9 minutes of:

6 Dumbell Thrusters - 22.5/15kg

6 Burpees

15 Double Unders

WENDLER

Bench Press

CLEAN AND JERK

Clean and Jerk mechanics

8 minutes

Build to a heavy Power Clean/Push Jerk

8 minutes

WOD

4 rounds for time of:

5 Clean and Jerk - 70/50kg

12 Toes to Bar

200m Run

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