++Legends! This month going forwards with the 'Total' will mean we've got a bit more strength work to sink our teeth into. Combine that with the Open and we've got a big 4 weeks coming up! Get after it guys!!!++
MONDAY Strength: Behind neck Split jerk + OHS 3-3-3-3-3 Push press 5-5-5-5 AMRAP in 6 minutes Ascending ladder 3,6,9 etc. Front squat STO run 100m Rx = 52.5/35kg TUESDAY Strength: A1: Strict pull-up A2: Strict ring dip 6-6-4-4-2-2 2 rounds 21 T2B 15 burpees 9 strict deficit HSPU @ 20kg plate WEDNESDAY Strength: Power clean + hang power clean 2-2-2-2-2 Deadlift 5-5-5-5 Conditioning: 3 rounds each for time and total time Row 25/23 cals 25 KB swings @ 32/24kg * rest 1-2 minutes between SWOD Cluster (1 emom x 10) 'Linda' 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight THURSDAY Strength: A1: BB close grip floor press A2: BB pendlay row 10-8-6-6-6 Conditioning: Tabata 8 x 20/10 Bench press @ 60/30kg CTB pull-ups AD cals (arms only) * 1 minute rest between each FRIDAY: Strength: Power snatch + Hang power snatch 2-2-2-2-2 Front rack lunge 10-10-10 Conditioning: 3 rounds 30 double unders 30 lunge steps (15/10/5) Squat snatch @ 40/50/60 // 30/35/40kg SATURDAY Open WOD 16.3 CrossFit Games Open 16.3 (AMRAP - Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP - Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.
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