MONDAY STRENGTH Back Squat 5-5-3-3 *build with each set. If you know your 1RM, the first set of 5 should be around 75% of your max. *Warm up sets: 5EB, 2-1-1-1 building. *perform a set every 2:30. METCON 7 rounds for time: 10 American Swings (70/53 lbs) 10 push ups, 10 kettle bell sumo deadlift high pull (70/53 lbs), 30 double unders, Time Cap: 17 Minutes *Scale for double unders: 60 singles
TUESDAY METCON CrossFit Games Open Workout 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row, 50 toes-to-bars, 40 wall-balls (20/14 lbs), 30 power cleans (135/95 lbs), 20 muscle-ups* RX 55+: 115/65 lbs *Scale for muscle ups A. 20 chest to bar pull ups B. 20 chin over the bar pull ups C. 20 jumping chest to bar pull ups D. 20 jumping pull ups
WEDNESDAY METCON On a 5 minute clock: 18 deadlifts, 15 hang power cleans, 12 push jerks, Max rep burpee box jumps with time remaining. ~rest 2:00 x 4 rounds~ RX: 115/75 lbs *score is total burpee box jumps WEIGHTLIFTING (6:30 – 7:30PM) A) Technique Primer: Snatch balance 5×3 (out of the rack) *keep it light and work on moving fast under the bar. B) Every 1:30 x 8 building sets of: 3 position snatch (from the floor, then below the knee, then above the knee).
THURSDAY METCON Every 4 minutes for 24 minutes (6 sets): Row 500 meters *record the time of each round. *2 Scores: slowest round & fastest round ACCESSORY weighted plank 3 x 1:15
FRIDAY METCON 18.1????
SATURDAY: METCON For the next 5 weeks of the open, Saturday’s workout will not be posted due to Friday’s workout being unknown. *You can count on Saturday’s workout being a fun, energized, longer team style workout.