MONDAY
CLOSED FOR CHRISTMAS
NEW YEARS DAY (NEXT MONDAY) 9am, 4:15,5:15pm
TUESDAY
on a 8 min clock
handstand walking
shoulder tap
handstand hold
Pike handstand
Bear crawl
Crossfit Games Open 20.3 and 18.4 (Ages 16-54)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
WEDNESDAY
Score Rounds and Reps
AMRAP 10:
6 Hang Power Cleans 135/95
9 Lat. Burpees Over Bar
12 Pull Ups
– Rest 4 Min
AMRAP 10:
12 Hang Power Cleans 135/95
9 lateral burpees over the bar
6 pull-ups
THURSDAY
OPEN GYM OR
Build throughout to a heavy (not necessarily max) snatch and have some fun!
Score Checkmark
3 Rounds for quality
10 Weighted box step ups 24/20” 53/35
20 Weighted Sit ups 53/35
10 Ring dips
20 Ring rows
FRIDAY
EMOM 7
3-10 Reps
Find a rep scheme that allows unbroken sets
so you can maintain form
AMRAP: 16
10 Wallball 20/14
8 Shuttle run (25′)
4 Double DB power snatch 2x 50/35
2 Walking Lunges 2×50/35 (25′)
SATURDAY
OPEN GYM 8:15am- Skill & Strength only
TEAM WOD 9:15am
