Monday
Strength:
Deadlift
10 sets of 3 (increasing)
WOD:
3 Rounds
0:00-3:00
Run 400m
In remaining time
ME DB Man Makers (50/35)
3:00-5:00
10 DB Snatches (5R/5L) (50/35)
in remaining time
ME Double unders
Rest 1 min
Score is total number of man makers and total number of DU’s (example: 35+150)

Tuesday:
Strength:
6 sets of the following complex:
Hi hang squat snatch + Hang Squat Snatch + Squat Snatch
(increasing)
WOD:
Slate WOD
21-15-9
Wallballs
Burpees

Rest
5 min ME Row for cals.

Wednesday
Strength Day
A) Pullups
Drill Hollow pull backs
Every 90 secs for 8 rounds
65% of last weeks best effort at highest skill movement
Hollow holds

| EFFICIENT KIPPING | Aka: "hollow pullbacks" ————————— ▪️This drills works only the back section of the kip- which is the most difficult. Slow & controlled is name of game. ▪️start in active hang & return to active hang (not an arch – this is the back half of the kip – so stay in control). ▪️pull down on bar while pulling ribs up & over an imaginary line (this will help you hit hollow easier). ▪️no movement in hips. Just squeeze your glutes. ————————- SCALE: put one foot on a box so your athlete can feel the hollow pull back with correct body position (instead of just piking at hips). —————————- #cfg #cfgcoach #crossfittraining #cfgymnastics #crossfit #crossfitgames #crossfitmasters 💃🏻Leggings @boomgearusa

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B) EMOTM for 18 min
1) 10-20 Handstand plate walks
2) 10 Stiff legged KB Deadlift
3) Rest
C) 3 mins T-Spine foam roll
3 mins Door Frame stretch
2 mins tricep smash

Thursday
Strength:
In 12 mins find HEAVY 2 rep max Back Squat @ 3131 tempo
Then 3 sets of 6 reps at 80% of above
WOD:
11min AMRAP
6 Pullups
7 S2O (115/80)
8 Box Jumps (24/20)

Friday
Strength:
HSPU work
4 sets:
A1) 3 wall walks (+10 shoulder taps/rocks if possible)
A2) 8 seated DB strict press
Rest as needed
WOD:
50cals on Airdyne
50 KBs (70/53)
40cal Row
40 Slamballs
30 Burpee Box Jumps (24/20)
150’ DB walking lunge (50/35)
24 min time cap

Saturday:
Strength:
TGUs review
Accrue 15 TGUs per side
Partner WOD:
Run 400m together
40 Clean and jerks (135/95)
Run 400m together
30 Front Squats (155/115)
Run 400m together
20 Clean and jerks (185/135)

Can break up barbell movements however.
Each partner has their own barbell.
Partner A cannot work until Partner B holds barbell in Front rack position
When barbell drops, switch roles

Sunday
Strength:
14 mins to find heavy complex of:
Power Clean + Clean + Push Jerk
WOD:
5-4-3-2-1
Rope Climbs
Hang Squat Snatches (155/105)