Thursday

Main – WOD

Overhead Squat (3,3,3,3,3,3)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Wednesday

Main – WOD

Front Squat (2,2,2,2,2)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Tuesday

Main – WOD

Good Mornings (8×3)

Metcon (Time)

100m Row
50 KB Swings
40 Squats
30 Push ups
20 Pull ups
10 Box Jumps
RX+=
hand release push ups
chest to bar pull ups
box jump overs

Monday

Main – WOD

The Ensign (AMRAP – Rounds)

Complete as many rounds as possible in 3 minutes:

3 Power Cleans (155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds
Count complete rounds only. Do not waste energy on extra reps

Fridau

Main – WOD

Low Bar Back Squat (3,3,3,3,1,1)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Tuesday

Main – WOD

Heaving Snatch Balance (2,2,2,2,2,2)

Metcon (Time)

6 RFT:
50 Double unders
10 Wall balls 20/14
5 Chest 2 Bar Pull Ups