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!
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