Monday

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Friday

Timberline CrossFit – WOD

Weightlifting

Jumping back squat (3×9@ 25% of squat max)

Metcon

Deads & Treads (Time)

12-9-6

Deadlift 315/205

Box Jump 30/24

Thursday

Timberline CrossFit – WOD

Weightlifting

Hang Power Snatch (3,3,3,3,3,3)

Metcon

Metcon (Time)

3 Rounds

10 reps Floor Press @ 3/4 Bodyweight

10 Push ups

10 Sit ups

-Beginner 1/2 BW

-RX+ Floor press @ BW, V-ups

Wednesday

Timberline CrossFit – WOD

Weightlifting

Strict Hand stand Push ups (4×7)

Metcon

Metcon (AMRAP – Reps)

5x 1min ME Squats

Metcon (Time)

4 Rounds

15 KB Snatches (even rounds on Lt side, odd rounds on Rt Side)

9 Dynamic Push ups

6 Turkish Get ups

-Beginner 35/26, hand release push up

-Rx 53/35, clapping push up

Tuesday

Timberline CrossFit – WOD

Metcon

TCF 101 (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Pull ups

5 Push ups

5 Burpees

10 Air Squats

Weightlifting

Barbell Row (10,10,10,10)

Monday

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Thursday

Timberline CrossFit – WOD

Metcon

Baseline (Time)

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Weightlifting

Bench Press (2,2,2,2,2)