Monday 21st - Saturday 26th March

MONDAY
Strength:
Behind neck Split jerk + OHS
2-2-2-2-2

Thruster
5-5-5-5

Conditioning:
On a 3 minute timer 3 rounds for total accumulate reps/ rest 1:30 between each
Run 400m
5 bar over burpees
* max OHS @ 60/40kg


TUESDAY
Strength:
A1: Bench press
A2: Clean grip deadlift off deficit
5-5-5-5-5


Conditioning:
21/15/9
strict pullup
HR pushup
SDHP @ 52.5/35kg

Rx+ option
9/7/5
ring muscleup
18/15/9
SDHP
60/40kg


WEDNESDAY
Strength:
Box squat (tempo)
4-4-4-4-4

A1: 10 Box step ups
A2: 8-10 strict t2b/ kte
x 3

Conditioning:
4 rounds for accumulate cals on a 2 minute clock/ rest 2 between
30 double unders
7 front squats @ 60/40kg
* max cals AD

SWOD

Strict press
5-5-3-3-1-1-1

Tabata - 8 rounds for total reps/ 1 min rest between each
Sled push @ 120/80 (metres)
KB deadlifts @ 32/24's
DB push press @ 22.5/15's

THURSDAY
Strength:
Power clean + push jerk
2,2,2,2,2


Conditioning:
AMRAP in 9 minutes
3 power cleans @ 80/55kg
+ 5 KB swings @ 24/16kg
+ 5 box jumps @ 60/50cm
I.e rounds 2 = 3 pc + 10 kb + 10 bj
Round 3 = 3 pc + 15 kb + 15 bj

FRIDAY
Good Friday partner WOD
IN Pairs for TIME:

ROW 1km
30 Clean & Jerks (60/40kg)
40 Burpees
Airdyne 80/60 cals
50 Front Squats (70/50kg)
60 Wall balls
200 DU's
70 Deadlifts (100/70kg)
80 BOX Jumps
400m RUNPartners complete equal amount on (ROW/AD/DU's) Partition other reps as required

SATURDAY
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees