Monday February 22nd - Saturday 27th

MONDAY
Strength:
Back Squat
6-6-4-4-2-2

Conditioning:
3 x 4 minute rounds for accumulate reps/ rest 2 minutes between
20 box jumps
Run 400m
Max squat cleans @ 70/45kg in remainder

TUESDAY
Strength:
2 push press + 3 split jerk (5 sets)

Conditioning:
CrossFit Games Open 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches @ 35/25kg

WEDNESDAY
Strength:
Bench Press (6,6,4,4,2,2)

Conditioning:
'2014 regional chipper'
50 cal row
50 box overs
50 deadlifts @ 85/50kg
50 wall balls
50 ring dips
50 wall balls
50 deadlifts
50 box overs
50 cal row
* 21 minute cap - score = time cap + 1 second per rep not completed

SWOD
3 pos power clean
(Work to single)

A1: Bent Over Row (4 x 8)
A2: Shoulder Press (4 x 8)

Metcon (Time)
400m farmers walk @ 32/24

THURSDAY
Strength/ Skill:
Bar muscle up
EMOM x 10

Conditioning:
5 x 2 minute rounds for accumulate reps/ rest 1 minute between each
10 burpee to bar touch
20 abmat situps
Max pullups in remainder

Finisher:
AMRAP in 3 minutes
30 second hollow
60 second plank
Max T2B in remainder

FRIDAY
Strength:
Deadlift
6,6,4,4,2,2

Conditioning:
3 rounds
21 KB swings
21 walking lunge steps
21 goblet squats
Run 400m
Rx 24/16kg

SATURDAY
CrossFit Games Open 16.1

20 Minute AMRAP

25 Ft OH Walking Lunge 43/30kg
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups

*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep