Monday
Strength
Front Squat
5-1-5-1-5, heavy 5’s and only slightly heavier singles
Conditioning
8 Minutes, As Many Rounds as Possible
5 Pull-Ups
10 Push-Ups
15 Air Squat
Tuesday
Strength
16 Minutes
M1: 2 Power Clean + 1 Push Press or Push Jerk
M2::30 Front Leaning Rest
Conditioning
“Heavier Grace”
30 Clean & Jerks 135/95, 185/125
Wednesday
Conditioning
@ 0:00
“Karen”
150 Wallballs
@ 10:00
“Annie”
50-40-30-20-10
Double Unders
Sit-Ups
@20:00
800 Meter Run
Thursday
Strength
3 Sets
12ea Single Arm Hi-Pull
:30 Side Plank ea.
Conditioning
Partner I Go, You Go, Full Rounds
3 Rounds Each
12 Sprawl / Burpees over Rower
18/15 Calorie Row
12 Kettlebell Swings G/Y, R/G
Friday
CrossFit Open 23.3
TBD
Saturday
Conditioning
“Jerry”
1 Mile Run
2000 Meter Row
1 Mile Run
Sunday
Conditioning
18 Minutes, As Many Rounds as Possible
1 Rope Climb
12 Wallballs 14/10, 20/14
12 Kettlebell Sumo Deadlift Hi-Pull G/Y, R/G
50 Double Unders