Saturday

Main – WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP
3 Snatch 135/95
10 Bar facing burpees
10 Lateral jump over bar
10 Push ups

Thursday

Main – WOD

Front Squat (5,5,5,5,5)

Pull up (10×4)

Metcon (4 Rounds for reps)

2 minute drills:
push up
burpees
squats
sit ups

Wednesday

Main – WOD

Bench Press (5×5@ Body weight)

Immediately superset each bench press with max reps of push ups

Push up

Metcon (AMRAP – Reps)

Tabata Double unders

Tuesday

Main – WOD

Metcon (Time)

9-6-3-6-9
Deadlift@ 315/220
27-18-9-18-27
Lateral jumps over bar
9-6-3-6-9
Burpees

Monday

Main – WOD

Murph (Time)

For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
This can be partitioned out “Cindy” style, 20 rounds of 5/10/15.
IF you’re bringng a friend or want to do this as a partner workout, both partners will perform the runs together. Double the body movement numbers and partion the reps as necessary…will partner works, one rests.

Saturday

Main – WOD

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Thursday

Main – WOD

Back Squat (5RM)

Metcon (Time)

5 RFT
5 Deadlifts@ 50% of 1RM
10 Hand release push ups
25 Double unders