Thursday  A.  3×5 Dumbell bench Press B.  3 Rounds  20 Push ups 20 Air Squats  20 Sit Ups * 10 DU’s after every set 

Wednesday  A.  With the empty bar every 90 Seconds  10 Strict Press 10 Push Press 10 Push Jerk  10 Split Jerk 10 Overhead Squat 10 Sots Press 10 Drop Snatch B.  For Time: 15 Squat Snatch 95/65 10 Handstand Push ups (RX – use 2″ deficit) 200 M Run 10 Squat Snatch 95/65 10 Handstand…

Tuesday  A.  3 Rounds not for time 10 GHD hip extensions / back extensions on floor 6 Strict pull ups / Ring rows 6 Alternating pistols / box B.  8 Minute AMRAP  300M Row 8 Squat Clean  95/65 Rest 2 Minutes 8 Minute AMRAP  200 M Run 10 Toes to Bar

Monday  Cycle 2 Week 4 – D Load Week  A.  15 Minutes ring skill work.  B.  4 Rounds  :45 90° wall sit hold 40 double unders/25 attempts 40′ overhead plate lunch 45/35/25 :45 Plank hold 40 double unders/25 attempts 40′ overhead plate lunch 45/35/25 20 minute time cap

Saturday  A.  7 minutes skill work B.  20 deadlifts. 275/185 40 Wall Balls  20 hang cleans 185/135 40 Wall Balls 20 Push Press 135/95

Friday A.  Deadlift  5@75% 3@85% 1+@95% B.  “CrossFit Baseline WOD” Compare to July 17th time For Time: Run in heats of 5 500m  Row or 400m Run (do the same as you did on July 17) 40 Air Squats 30 Ab Mat Situps 20 Push Ups 10 Pullups Fitness Levels Chart for 1 Round: Men,…

Thursday  A.  Bench Press Cycle 2 week 3 5@75% 3@85% 1+@95% B. 3 Rounds 800m Run 60 Double Unders or singles 20 Kettlebell Swings 24/16kg

Wednesday  A.  Strict Press Cycle 2 Week 3 5@75% 3@85% 1+@95% B.  CrossFit games open workout 17.2  Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of:   50-ft. weighted walking lunge   16 toes-to-bars   8 power cleans Then, 2 rounds of:   50-ft. weighted walking lunge   16…

Tuesday  A.  Snatch 2 Reps @ 55% 2 Reps @ 65% 1 Rep @ 75% 1 Rep @ 85% 1 Rep @90-95% 1 Rep @ 95-100% 1 Rep @ 100+% Note: work your way up in percentage. If you fail at any point, stay at that same weight and continue the number of reps you…

Monday  A.  Back Squat  Cycle 2 Week 3 5@75% 3@85% 1+@95% B.  Partner Karen Get a partner. One person will go first and the other will count for them and make sure that their reps good.  Then the other person will go and have the first partner count for them and make sure their reps…

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