Monday
Strength:
4 sets of 8 Front Squats (increasing)
WOD:
“Jackie”
Row 1000m
45 Thrusters (45/35)
30 Pullups

Tuesday
Strength:
4 sets
A1) 2 wallwalks (+10 shoulder taps + controlled descent)
A2) 10 barbell Strict Press (unbroken and smooth)
WOD:
For time….
Buy In:
150 Double Unders
42-30-18
Alternating Dumbbell Snatch (50/35)
Wall Ball (20/14)
Buy Out:
150 Double Unders

Wednesday
Strength:
10 sets of 3 deadlift (increasing)
WOD:
CrossFit Games Regionals workout 11.6
Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (50/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint

Thursday
Strength:
Chest to Bar pullup drills
then
EMOTM for 12 mins
Even: C2B pullups
Odd: Strict Chinups with hold at top
WOD:
3 Rounds for time….
20 Calorie Row
20 Push Ups
Rest 3 Minutes
3 Rounds for time….
20 Slamballs
20 Box Jumps, 30”/24”

Friday
Strength:
16 mins to find HEAVY triple OHS
WOD:
AMRAP 12 mins
7 Jerks
7 T2B
7 KBS

Saturday
Strength:
4 rounds
A1) 7R/7L Front rack steps ups
A2) 10-15 zombie situps
Partner WOD:
1 mile Run
120 Calorie Row
800m Run
90 Calorie Assault Bike
400m Run
60 Calorie Row
200m Run
30 Calorie Assault Bike
*Run together & split calories as needed.

Sunday
Strength:
5 rounds
250m Run + 10 Box Jumps
WOD
For quality (not for time)
20 Strict Pull Ups

30 Strict Dips

50 GHD Sit Ups

50 Glute Bridges
then
AFAP!
Row 2,000m