A. Power Clean + 2 Push Press x4 - 115lb
B. Squat Clean 2x5 - 95, 95, 95, 105, 105lb
C1. 15 kb swings x4 - 53lb
C2. 30 situps x4

Monday, March 21

3 rounds for time:
20 Goblet squats - 53lb
15 ring dips
(10:55)
+
3 rounds for time:
250m row
15 kb swings - 44lb
(5:17)
+
3 rounds for time:
15 wall balls
15 chinups
(6:47)
+
3 rounds for time
10 burpees
15 box jumps
(4:07)

Friday, March 18

Crossfit Games Week 1 WOD - Take 2

10 min AMRAP
30 Double unders
15 snatches - 55lb

Wednesday, March 16

Crossfit Games Week 1 WOD

10 min AMRAP
30 Double unders
15 snatches - 55lb

4 rounds + 30 DU + 6 snatches

Tuesday, March 15

Snatch Practice

Monday, March 14

A.M. WOD
A. weighted chin ups 3 x 4; 10lb
B. amrap chin ups - 1 attempt
C. back extensions 20 x 3; rest 2 min
D. 30 sec AMRAP DU's; rest 30 sec x 5

P.M. WOD
A. Snatch to 1 rep max
B. Split Jerk to 1 rep max
+
4 rounds
10 overhead squats - 75lb
10 toes to bar
20 box jumps

Friday, March 11

3 rounds
11 Curtis P's, 65lb
11 burpee pull ups
45 straddle sit ups
Time: 16:35

Thursday, March 10

10 min run
+ 25 TGU/arm slow and steady - 16 kg
+ 20 sit ups; rest 1 min x 3
+ 100 lunges slow and steady
+ 10 min row

A.M WOD
2 rounds for time:
30 squat clean - 65lb
Row 250 m

Time: 12:10


P.M. WOD
for time:
25 HSPU
25 double unders
55 KBS - 1.5pd
25 double unders
25 burpees

Time :9:45

Tueday March 8

A. back squat @ 20X1; 3,3,3; rest 5 min (135, 155, 165lb)
B. snatch balance - 3 x 3 @ 80%; rest 1 min - 65lb
C. 10 CTB chin ups; rest 4 min x 3

A. On a 30 sec countdown timer perform 1 push press from a rack position; weight starts at 95lb; weight increases 10# total every 30 sec
REST 2 MIN
B. AMRAP Box Jumps in 90 sec - 14"
REST 2 MIN
C. Airdyne Max Cals in 90 sec
REST 2 MIN
D. 30 Jumping Muscle Ups for time
REST 2 MIN
E. Run 1 mile

A. up to 135lb
B. 80 jumps
C. 27 cal
D. 8:23
E. 7:00

A.M. WOD

5 sets:
3 hang power snatch - 85lb
Row 350 m @ 95-97%
rest 5 min b/t sets


P.M. WOD

20 min AMRAP
8 unbroken chin ups
30 unbroken squats
45 double unders

A. hspu - amrap x 5; rest 2 min
B. ring push ups - amrap x 4; rest 2 min
C. ring dips - amrap x 3; rest 2 min
D. gh raises -15 x 3; rest 90 sec

A.M. WOD
A. Power Clean  2,2,2,2; 115lb
B. Power Clean x 1/Thruster x 1;  x 5 - 95lb
C. KBS - 21 unbroken - 53lb x 3

P.M. WOD
4 sets

10 fast thrusters - 65lb
10 faster pullups
10 fastest burpees
rest walk 4:30
+
4 sets:
Row 30 sec @ 95%
walk rest 4:30
+
4 sets:
25 unbroken sit ups
rest 1 min