OLY

E.M.O.M

Mins 1, 2 & 3: Snatch Pull/ Hang Power Snatch/ Hang Squat Snatch (50%, 55%, 60%)

Mins 4, 5 & 6: 1 Power Snatch/ 1 Squat Snatch (65%, 70%, 75%)

Mins 7, 8, 9, 10, 11 & 12: 1 Squat Snatch - Building

STRENGTH *DeLoad*

Deadlifts

5 sets of 5 @ 65%

WOD

22/16/10 for time of:

Dumbbell Hang Clean and Press - 22.5/15kg

Box Jumps - 24/20"

WOD

A.M.R.A.P in 40 minutes of:

800m Run

30 Calories

400m Med Ball Carry - 9/6kg

30 Calories

STRENGTH

Back Squats

3@85%

1@87%

3@85%

1@90%

3@85%

1@93%

WOD

4 rounds for time of:

30 Air Squats

20 Dumbbell Snatches - 22.5/15kg

10 Push ups

STRENGTH

Bench Press

3@85%

1@87%

3@85%

1@90%

3@85%

1@93%

WOD

50 Box Jumps - 24/20"

50 Jumping Pull ups

50 Kettle Bell Swings - 16/12kg

50 Lunge Steps

50 Knees to Elbows

50 Push Press' - 20/15kg

50 Ab mat Sit ups

50 Wall Ball Shots - 20/14lb

50 Burpees

50 Double Unders

For time.

STRENGTH

Deadlifts

3@85%

1@87%

3@85%

1@90%

3@85%

1@93%

WOD

"Partner Wod"

30 Squat Cleans - 60/40kg

30 Squat Cleans - 70/45kg

30 Squat Cleans - 80/50kg

60 Synchro Burpees Over the Bar

For time.

E.M.O.M

Mins 1,4,7 & 10: 1-3 Muscle Ups

Mins 2,5,8 & 11: 15-20 Hollow Rocks

Mins 3, 6, 9 & 12: 1-2 Skin the Cat

BODY WEIGHT STRENGTH

50 Strict Pull ups (Weighted OR Banded)

50 Strict Ring Dips (Weighted OR Banded)

100 GHD Sit ups

*NOT FOR TIME.

STRENGTH

Deadlifts

3@83%

1@85%

3@83%

1@87%

3@83%

1@90%

WOD

15/12/9

Unbroken sets of Power Snatches

*You choose the weight (carry the same weight across all three sets)

*Complete 1 set every 4 minutes

STRENGTH ACCESSORY

3 sets of:

10 Front Rack Bulgarian Split Squats (each leg)

10 Single Leg Romanian Deadlifts (each leg)

10 Single Arm Bench Press (each arm)

15 Ring Rows

PRACTICE

Every :90 seconds for 7 rounds complete:

Handstand Walk to the Wall, then 2-8 Kipping Handstand Push ups

Straight into:

E.M.O.M - 7 minutes

10 Box Jump Overs - 24/20"

8 Push ups

WOD

"Annie"

50/40/30/20/10:

Double Unders

Sit ups

OLY

Every :90 seconds for 7 rounds:

Power Clean/ Hang Squat Clean/ Split Jerk

WOD

"CrossFit Games Opens 14.4"

A.M.R.A.P 14 minutes of:

60 Cal Row

50 Toes to Bar

40 Wall Ball

30 Cleans

20 Muscle ups

STRENGTH

Bench Press

3@83%

1@85%

3@83%

1@87%

3@83%

1@90%

WOD

"Teams of 3"

A.M.R.A.P in 25 minutes of:

40 Pull ups

50 Burpees Over the Bar

60 Thrusters

Round 1: 30/25kg

Round 2: 40/28kg

Round 3: 47.5/32.5kg

Round 4: 55/37.5kg

Round 5: Max reps @ 60/42.5kg

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