Jan 15 – Jan 21, 2018

Supersets

RFE DB/KB Split Squat

5-5-5-5-5 (per leg)

DB/KB Biceps Curl

7-7-7-7-7 (per arm)

then,

10min AMRAP

10 Squat snatches 95/65lbs

8 Burpees (not over the bar)

6 Pull ups

Close Grip Bench Press

5-5-3-3-1-1-1

then,

3 Person Teams

Max Calories on the rower in 15min

*2 team members will push one another on the sled (GHD) while the third team member rows. The sled must be moving before the third team member is allowed to row.

Open Prep Wednesday

Crossfit Open WOD 11.4

10min AMRAP Rx

60 Bar facing burpees

30 OHS 120/90lbs

10 MUs

-OR-

10min AMRAP Scaled

45 Bar facing burpees

30 OHS 75/55lbs

15 Jumping Pull Ups

BB Thruster

3-3-2-2-2-1-1-1-1

then,

3 RFT

10 BB rollouts 95/65lbs

10 Box jumps 30/24″

10 Wall walks

10 Box Jumps 30/24″

Opposite Grip Deadlift

5 @ 7

5 @ 8

5 @ 9

5 @ 9 (load drop)

5 @ 9 (load drop)

then,

For time w/empty BB:

60 Back Squats

50 Back Rack Reverse Lunges

40 Dead Lifts

30 Front Squats

20 Good Mornings

10 OH Lunges

12min Time Cap

For time:

Buy-in, 300 DUs or 400 SUs

then,

5 Rounds

1 Plate run around the building 45/25lbs

10 Plate burpees

15 Pull ups

20 Ab mat sit ups

For time:

80 Russian Twists

70 WBs

60 Russian Twists

50 WBs

40 Russian Twists

30 WBs

20 Russian Twists

10 WBs

Men: 20lbs to 10ft target

Women: 14lbs to 9ft target