Monday 20th - Saturday 25th March

MONDAY
Strength:
5 Front squat + 7 Back squat
x 4


Conditioning:
12/9/6
Squat clean to overhead
75 double unders
RX = 60/70/80// 40/45/50kg
* Jerk, Press or thruster permitted for overhead


TUESDAY
EMOM x 4 rounds (32 minutes)
0-2: 2-4 rope climbs
2-4: 120/100/80kg 40m sled push
4-6: 12-15 HSPU
6-8: 25/20/15 cal AB


WEDNESDAY
Strength:
Deadlift (touch and go)
8,8,6,6,4,4 * every 1:30


Conditioning:
4 rounds for accumulate reps each on a 4 minute timer/ rest 2 between
Run 200m
20 box jumps
20 wall balls @ 9/6kg
Max row cals in remainder


SWOD
Snatch (full squat)
3,3,2,2,1,1,1


A1: 4 snatch grip deadlift
A2: 6 single arm DB press (each)
x 3


2 x 1 minute AMRAP
deadball/atlas stone overs
Rest as needed between


THURSDAY
Strength:
A1: 6 BB floor press
A2: 1 TGU (each)
x 4


Conditioning:
3 rounds for total reps
1 minute T2B
1 minute HR pushups
1 minute rest


Corerama
For accumulate time
1 minute plank
1 minute rope hang
1 minute hollow
30 sec side plank R/L


FRIDAY
Strength:
Push press
6,6,4,4,2,2 * every 1:30


Conditioning:
3 rounds for accumulate reps each on a 3 minute timer/ rest 1:30 between
10 bar over burpees
10 pullups
10 x 10m shuttle
Max thrusters @ 42.5/30kg in remainder


SATURDAY
17.5 is.....
10 rounds
9 thrusters 43/30kg (rx)
35 double unders
Get around the last WOD for this years Crossfit Open give it your all and finish off with a bang!