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Monday

Front Squat 

5 x 5

1 & 1/2 Front Squat

Start around 60% and increase from there, but no more than 75%.

Lower Body Slam Jam 

EMOM 16

1: DB (2) Staggered Stance RDL x 8/Leg

2: Single Arm KB Split Squat x 8/Leg

3: Banded Good Mornings x 12

4: DB (1) Glute Bridge x 5 w/ :03 Pause @ top

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Tuesday

Bigfoot

4 Rounds For Reps:

1:30 Calorie Row

-:30 rest/transition

1:30 Burpee

-:30 rest/transition

1:30 Calorie Bike

-:60 reset between rounds

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Wednesday

Snake Plants 

4 Rounds For Time

4 Wall Walk

10 Deadlift 95/65

14…(Barbell)

40 Double Under

 

Round 1: Hang Power Clean

Round 2: Push Press

Round 3: Hang Power Snatch

Round 4: Over Head Squat

 

14min Cap

 

Fitness:

4 Inch Worm + Push up or :30 Db OH Hold

DB's

60 Single Unders

 

RX+:

135/95

The 10 deadlifts remain constant each round, and the 14 reps on the barbell will rotate through the 4 other movements.

Structured Stretching Vol 6 

1 minute of wall angels

1-minute barbell tricep and forearm smash/side

1 minute of thoracic extension rotation/side

1 minute calf stretch on wall/side

1 minute pigeon stretch/side

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Thursday

Fill Out This Form 

AMRAP 8

15/12 Calorie Machine

100m Run

12 SlamBall Squat

12 SlamBall

 

-1 Min Break-

 

AMRAP 10

15/12 Calorie Machine

:30 Superman Hold

10 Plank DB Pull Thru

10 KB RDL

 

-1 Min Break-

 

AMRAP 12

15/12 Calorie Machine

20 Supine Banded Pull Over w/ Alt. Deadbug Legs

15 Sit Up w/ :02 Eccentric

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Friday

CrossFit Games Open 14.5 and 16.5 

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