WORKOUTS 1/22-1/27

MONDAY

Metcon

Score Time

5 Rounds

3 Squat cleans 185/125

35 Double unders

TC 8

Weightlifting

Squat Clean

5×3
Start at 60% of power or squat clean
increase 5% each set
TNG
Rest 2 mins

TUESDAY

Weightlifting

Bench Press

7-5-5-3-3-2
Start at 60%
Add beach set
Rest 3 mins

WEDNESDAY

Metcon

Crossfit Games Open 21.3 RX (Ages 16-54)

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

F:65 M:95

*Immediately after 21.3

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54)

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

TC 7

THURSDAY

OPEN GYM OR

Metcon

Score Time

21-15-9

Hang power clean 115/75

500/400M Row

TC 16

Gymnastics

3RR+1Turn over+3 Dip

Score Checkmark

7 sets

Band as needed

Rest 60 Seconds

FRIDAY

Metcon

Score Time

3 ROUNDS

6 Deadlift 275

12 Hand stand push ups

18 Weighted Box Step overs 53/35 24/20

TC 15

Gymnastics

100 Abmat sit ups

Score Time

100 Sit up

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

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