WORKOUTS 1/6-1/11

MONDAY

Weightlifting

DB walking lunge

5×50′

rest 1 min

Metcon

Score Rounds and Reps

AMRAP 8

2-4-6-8-10-12 etc.

power clean 155/105

sit up

TC 8

TUESDAY

Weightlifting

Overhead Squat

5-3-2-2-1-1-1-1
Rest 2-3 mins
TC 27

WEDNESDAY

Metcon

For time:
100 walking lunges steps
25 pull up

50 DB power snatches 1×50/35

75 box jumps 24/20

50 sit ups
25 push ups
100 walking lunge steps

– in time remaining max meters on a machine or a shuttle run

TC 28

THURSDAY

Metcon

AMRAP 16

16 single arm KB deadlift 70/53 (8L/8R)

16 plank KB pull throughs

100M sandbag carry

FRIDAY

Metcon

CrossFit Games Open 13.2

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Conditioning

EMOM 12

Score Calories

45sec on 15 off

Max calories

SATURDAY

Open Gym 8:15am -Skill strength only unless testing a comp workout you are signed up for

TEAM WOD 9:15am

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