Monday
Snatch Every 2mins
60%x3
70%x3
80%x3
85%x3
80%x3
Snatch High pull
85%x3
85%x3
WOD – Pairs WOD
30 Strict pull ups
40 HSPU
50 Barbell thrusters
40 press ups
30 Pull ups (Any style)
Tuesday
Front squat
60%x4
70%x4
70%x4
80%x4
80%x4
Grace
30 Clean & Jerk for time
Wednesday
1 set:
Handstand Facing wall (or sc box) 4-6 shoulder taps, 4 hips taps, 6 steps left 6 right + 4 shrugs
Strict Pull ups
4 sets every 3 mins
Handstand walk 10m / or Practice walking into wall
1-5 Ball ups (on bar or rings)
WOD – 12 Minute AMRAP
5 Pull ups
10 Press ups
20 Double unders
Thursday
3 Clean + 1 jerk 2mins
60%
70%
80%
85%
80%
Clean High pull
85%x3
85%x3
WOD
600m Run
15 KB swings Russian 24/16kg
15 Wall balls
400m Run
20 KB swings Russian
20 Wall balls
200m Run
30 KB swings Russian
30 Wall balls
Friday
Every 2 mins
Back squat
60%x3
70%x3
80%x3
85%x2
Push jerk
60%x3
65%x3
70%x3
CrossFit Games Open 14.2 / 15.2
As many reps as possible in 3 mins of:
2 rounds of:
10 Overhead Squats, 95/65 lbs
10 Chest-to-bar Pull-ups
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 12.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 14.
If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next 3 mins, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 mins.