Thursday

Back squat max

Wod
12 minute AMRAP
3 snatch (135/95)
25 double unders
1 muscle up (+1 each round)

(3:1 pull ups dips for MU sub)

Evening wod 1

5 handstand pushups on the minute for 10 minutes

Wod 2

150 m row rest 1 minute, ten rounds

Wednesday

Helen
3 rounds
Run 400 m
21 Kbs (55/35)
12 pull ups

Tuesday

10 minutes to get 1 rep max on bench press 4 rounds 250 m row 6 bench press at body weight 15 Toes to bar 12 minute cap

Monday

Take ten minutes to establish a 1 rep max on dead lift 5 rounds 5 power cleans (185/115) 15 GHD situps

Friday

Bench press

5-5-3-3-1-1

 

WOD

21*15*9*

Wall ball

box jumps

GHD situps

*100' Sled push between each round

Thursday

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

100lbs/65lbs

Monday

Back Squats

5-5-3-3-1-1

 

WOD

5 rounds of cindy

row 1000 m

5 rounds of cindy

Thursday

Open Wod 12.4

 

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

Tuesday

Press

5x5

 

12 Min AMRAP

5 Hang power snatch (95/65)

10 Box Jumps (24/20)

15 GHD situps

 

 

Cash out

100 M sprint x4 

Do one very minute

Monday

Clean
2-2-2-2-1-1

15-12-9-6-3
Power clean (185/120)
Bar facing burpees

Thursday

CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Tuesday

(3-5-1)x5
press-push press- push jerk (all one set)

WOD
Partner wod
15 Minute AMRAP
Partner 1 - hold plank on rings or regular push up position
Partner 2 -
3 Push press (115/75)
7 KB swings (55/35)
10 Box Jumps (24/20)

Monday

Deadlifts for form
Go only as heavy as you are able to maintain correct form
2x10 / 5x5

WOD
21 Deadlifts (something you can do about ten with good form)
10 Muscle ups (3:1 pullups dips)
15 Deadlifts
7 Muscle ups
9 Deadlifts
5 Muscle ups

Friday

Front Squats
(2x10) 3-3-3

10-1
Wall ball (20/14)
5 burpees

Thursday 12.2

Open WOD 12.2 
10 minute AMRAP


30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)