Monday
Strength:
6 sets of 3 Deadlifts at 4043 tempo (increasing)
WOD:
Every 2mins for 14mins
5 Front Squats
7 Ring Pushups
9 KBS

Tuesday
Strength:
12 mins to find 2 rep max at 3131 tempo
then take 82.5% and do 4 sets of 8 reps
WOD:
“Grace”
AFAP!
30 Clean and Jerks

Wednesday
Strength:
25 mins to find new 1RM Snatch
WOD:
Weakness Wednesday
14mins EMOTM
Even: Weakness #1
Odd: Weakness #2

Thursday
Strength:
With a partner, alternate
2x400m Run
4x200m Run
WOD:
2017 CrossFit Regionals Workout #1
Curious about Regionals? Go to games.crossfit.com and see what is upcoming in the larger competition!

Friday
Strength:
7 mins to refresh and warm up kipping technique.
2 sets of 7 “taps” + 7 “pops” then
Every 75 secs for 8 rounds
75% of established best effort
WOD:
50 Box Jumps
50 KB Snatches
30 Box Jumps
30 KB Snatches
20 Box Jumps
20 KB Snatches
Rest 2 mins
Your choice
Run 1 mile
or
Row 2k
or
Airdyne for 150cals

Saturday
Strength:
HSPU work
3 sets:
A1) 3 wall walks (+5 shoulder taps + 2 strict HSPU if possible)
A2) 8 DB Bench Press
Partner WOD:
AMRAP 25mins
Row 100cals
45 Thrusters
Row 100cals
45 Thrusters
Row 100cals
45 Thrusters
Row 100Cals
AMRAP Thrusters

Sunday
Strength:
16 mins to find HEAVY
Clean + Front Squat + Split Jerk
WOD:
120 DUs
12 Hang Power Cleans
100m FC
90 DUs
12 Hang Power Cleans
100m FC
60 DUs
12 Hang Power Cleans
100m FC
30 DUs
12 Hang Power Cleans
100m FC