HAPPY MONDAY

A. Burgener Snatch Warm-up

B. Run 400 Meters*

– Rest 2 mins –

Run 400 Meters

*Slow jog (slog pace)

C. WOD:

Pick 1:

“Randy”

For Time:

75 Power Snatches (75/55)

– OR – 

“Isabel”

For Time:

30 Snatches (135/95)

PROGRESSIONS & THEN…

A. PROGRESSIONS – Take about 10 mins to work on any of the following:

– DOUBLE UNDERS

– HANDSTAND PUSH-UPS

– PULL-UPS

B. WOD:

FOR TIME:

RUN 200 METERS

27 HANG (SQUAT) CLEANS (Rx = 95/65, S = 75/55)

RUN 200 METERS

21 HANG (SQUAT) CLEANS (Rx = 115/75, S = 95/65)

RUN 200 METERS

15 HANG (SQUAT) CLEANS (Rx = 135/95, S = 115/75)

RUN 200 METERS 

9 HANG (SQUAT) CLEANS (Rx = 165/115, S = 135/65)

TURKISH GET-UP

A. STRENGTH:

TURKISH GET-UP REVIEW

B. WOD:

11 MIN AMRAP:

4 TURKISH GET-UPS (2 ea. side) (Rx+ = 53/35, Rx = 35/26, S = 26/18)

8 SHOULDER TO OVERHEAD (Rx+ = 155/105, Rx = 105/70, S = 70/45)

100 METER SPRINT

HAPPY MONDAY!!!

A. PICK ONE:

"CROSSFIT TOTAL 2":

CLEAN, 1 rep

BENCH PRESS, 1 rep

OVERHEAD SQUAT, 1 rep

– OR –

6 RFT:

15 SIT-UPS

9 KB SUMO DEADLIFT HIGH PULLS (53/35)

6 PUSH PRESS (Rx+ = 135/90, Rx = 90/60, S = 60/40)

200 METER SPRINT

"THE 300" PARTNER WOD

A. PARTNER WOD:

“THE 300”

“BUY-IN”

RUN 1 MILE*

– THEN –

25 PULL-UPS

50 DEADLIFTS (135/95)

50 PUSH-UPS

50 BOX JUMPS (24/20)

50 FLOOR WIPERS

50 ALTERNATING KB CLEAN & PRESS (35/26)

25 PULL-UPS

– THEN –

“CASH OUT”

RUN 1 MILE

* You may split the 1 mile run in half with your partner, but only 1 athlete may run at a time.

ROWING

A. ROWING TECHNIQUE REVIEW

– THEN –

3 – 4 SETS:

500 METER ROW

– Rest 2 – 3 mins between sets –

B. WOD:

18 MIN AMRAP:

10 MED BALL CLEANS (Rx = 20/14, S = 14/10)

10 WALL BALL SHOTS 

10 TOES-TO-BAR

EMOM THURSDAY!

A. STRENGTH:

SNATCH REVIEW (Burgener Warm-Up)

B. WOD:

ASCENDING LADDER EMOM’s*:

SNATCH (Rx+ = 155/105, Rx = 105/70, S = 70/45)

BURPEES

*First minute, 1 of each, second minute, 2 of each, third minute, 3 of each… etc. Continue adding one rep of each for every additional minute until you cannot perform the number of reps required in that minute.

– REST 2 MINS –

DEADLIFT (Rx+ = 315/210, Rx = 210/140, S = 140/95)

BURPEES