MONDAY SKILL WORK The Handstand Push Up METCON 20 minute EMOM: Minute 1: max rep dumbbbell snatches in 40 seconds / 20 rest Minute 2: max rep box jumps in 40 seconds / 20 rest Minute 3: max rep russian swings in 40 seconds / 20 rest (70/53 lbs) Minute 4: max rep goblet squat in 40 seconds / 20 rest (70/53 lbs) Minute 5: max rep handstand push ups in 40 seconds / 20 rest *Score is total reps *Scale for HSPU: If you are unable to string together 3+ reps when you are fresh, you will be doing the HSPU in the workout from the box/floor.
TUESDAY METCON: CrossFit Games Open Workout 17.5 10 rounds for time: 9 Thrusters (95/65 lbs), 35 double unders *RX for 55+: 65/45 lbs Time Cap: 16 minutes. ACCESSORY: Weighted planks 4×1 minute
WEDNESDAY SKILL WORK ROPE CLIMBS 8×2 METCON With a Partner 16 minute AMRAP: 12 hang power cleans (125/85 lbs), 9 lateral burpees over the barbell, 7/5 calorie bike *1 partner completes the full round, while the other rest. WEIGHTLIFTING (6:30 – 7:30PM) A) Technique Primer (keep it light) 3 tall cleans + 2 pause split jerks x 6 sets. *for the pause split jerk, pause for 2 seconds in the catch position before recovering out of the split. B) Every 1:30 x 10 sets (building): 1 clean + 1 hang clean + 1 front squat + 1 split jerk
THURSDAY STRENGTH 4 supersets of: 5 pause front squats (65% for all sets), 8 seated dumbbell z-press (same weight across), *rest 90 seconds between rounds. METCON For time: Row 1000/850 meters, 150 sit ups, Row 1000/850 meters.
FRIDAY METCON CrossFit Games Open Workout 11.5 20 minute AMRAP: 5 power clean (145/100 lbs), 10 toes to bar, 15 wall balls. *Masters 55+: 130/75 lbs
SATURDAY: METCON With a partner: On a clock set for 24 minutes; A) 18 Minute AMRAP: P1 completes: 6 chest to bar pull ups, 8 push ups, 10 dumbbell push press (35/25 lbs) P2 is on the rower for max calories. Once P1 finishes, partners switch. *Score is total calories B) As soon as the clock hits 18, immediately into a 6 minute AMRAP: Partner plank burpees (partners switch every 4 reps)