Week Monday Tuesday Wednesday Thursday Friday Count

1 Strength/Skill Strength/Skill Strength/Skill Strength/Skill Strength/Skill Over head

A. 6 sets of 3 3 attempts at max A. 3 sets of 10 20 minutes 16 mins to find Reps/week:
Clusters @60% 1 unbroken pull back squats @55- Front lever work heavy complex ~60+
RM C+J ups 60% 1RM (https://www.yo for the day:
or 3 sets of 6-10 utube.com/watch Power snatch + 2
eccentric jumping B1. 3 x 30s ? overhead squat
pull ups Ring/Bar plank v=eXYCKTwK9EI
holds )
B2. 3 x KB front
rack hold walks
WOD – WOD WOD WOD WOD
“Elizabeth” 5 Rounds AMRAP Circuit 25-20-15-10-5 2 Rounds:
21-15-9 20 Russian KBS (30s on/ 30s off) Double unders x2 7 min AMRAP
Power clean 10 S.A OH DB – 12 minutes Air Squat 2 Squat Snatch
(135/95) reverse 1. Jumping Hang Power @80% of weight
Ring dips lunge/arm lunges Clean (95/65) " found today
EMOM: 6 burpees 2. Cal row 6 snatch grip
3. DB step dead lifts
ups 7 box jumps
(around 30”/24’
knee
height)
4. Alt DB
plank
rows
2 Strength/Skill Strength/Skill Strength/Skill Strength/Skill Strength/Skill
A1. Front squat A1. 3 sets of 8 20 mins to find 16 minute A1. Strict press
4 sets of 6 @65- barbell floor 3RM power clean Skin the cat 4 sets of 6 reps
70% press (no touch and go) progressions @60% or heavy 6
A2. 3 sets of 12 A2. Ring rows 4
DB/KB row sets of 12reps*
1 min rest
*supersetted Super set, scale
for difficulty,
harder with feet
on box/bench
WOD WOD WOD WOD WOD
3 rounds 3 Rounds In partners 10 Rounds 5,4,3,2,1
20 DB box step AMRAP 4 min Alternate 10 DB/KB Front Deadlift
overs Max Rep minutes for Squat 500-400-300-
10 hang power Unbroken 16 mins 6 Box Jump 200-100
snatch (115/75) Shoulder to One partner 1 (24/20) m Row
20 sit ups Overhead min max cal row 5 Toes To Bar
(185/125) -with One partner – OH Athlete chooses
remaining time carry KB the weight on the
max calorie Row hold/Front rack deadlift. Score is
-Rest 2 min hold/farmer time and weight
between rounds carry hold (client lifted
" chooses
-choose a weight whichever they
that people can can to hold on for
get at lest 6 reps full minute,
and no more than moderate to
10 with with heavy weight)
push jerk, if it's
more than 185
that's ok
3 Strength/Skill Strength/Skill Strength/Skill Strength/Skill Strength/Skill
20 mins to find A1. 3 sets of 8 A. Back rack 16 mins 5 sets of 3
heavy full clean bench press reverse lunge handstand Pause push press
@65%1RM 4 sets of 6/leg hold/walk @55-60% 1RM
@35-40% 1RM progressions C+J
A2. 3 sets of 60% back squat)
of max pull ups 3 attempts at max
from week 1 B. Unbroken (NO handstand walk
BOUNCE) dead
lifts
1 set of 20 reps at
20-25% 1RM DL
WOD WOD WOD WOD WOD
In partners 50-40-30-20-10
75 wall balls Double Under 9-15-21 18 min AMRAP 3 rounds
15 clean and 2-4-6-8-10 Strict Ring 3 strict pull ups 4 minute AMRAP
jerks 135/95 OH squat 115/75 Dip/ring push 8 DB box step 3 hang power
75 wall balls ups/push ups overs snatch (135/95)
15 clean and jerk Deadlift 20 no push up 15 Russian KBS
135/95 (225/155) burpees 2 mins between
400m run 15 sit ups rounds
Partners can split between rounds
however they
want
4 Strength/Skill Strength/Skill Strength/Skill Strength/Skill Strength/Skill
CrossFit Total 3 attempts to find 20 mins to find 8 sets of 1 Work to a heavy
12-15 mins to 1RM weighted 1RM Push Jerk Low hang power 1 Power snatch
find: pull up (eccentric clean @70% 1 + 2 hang full
Back squat or rack pull ups RM C+J snatch
Strict Press for people who
Dead lift do not have subtract 5-10lbs
strict) then do 6 sets of
2 full snatch at
1 attempt to find that weight
max rep pull up
WOD WOD WOD WOD WOD

6 min AMRAP In Partners: Kelly 2 rounds 5 rounds for time

6 thrusters 95/65 15 min AMRAP 5 Rounds 8 min AMRAP 15 KBS
20 double unders one member Run 400 meters 16 DB walking 7 toe to bar
holding KB in 25 Box Jump lunge 7 burpees
front rack squat (24/20) 6 toe to bar
hold 25 Wall Ball 12 alternating
other member (20/14) plank rows
Max cal row
2 min rest
Score is between rounds
combined total of
cals