Tuesday

STRENGTH:
12 Minute EMOM
Minute 1- 6 Front Squats
Minute 2- 20 double unders

WOD:
15 Minute Ascending Ladder by 2’s of:
Hang Cleans (95/65)
Thrusters (95/65)
Calories

Monday

STRENGTH:
Bench Press
8 x 3

WOD:
15 Minute AMRAP:
15 Box Jumps (24/20)
12 Shoulder 2 OH (115/80)
 9 Toes 2 Bar

Sunday

STRENGTH:
Power Snatch
Build to a heavy 1 rep
Working on form and technique before building up

WOD:
5 Rounds for Time:
Run 200
15 Box Jumps (24/20)
15 Wall Balls (20/14)

Saturday ( Partner WOD)

Partner WOD:
25 Minute AMRAP of:

Partner A does:
3 Power Cleans (135/95)
6 Deadlifts (135/95)
9 Air Squats

Partner B does:
Run 200 m

Partner B picks up where other PartnerA  leaves off. Your score is total rounds plus reps

Friday

WOD:
CrossFit Open 16.1
20 Minute AMRAP of
25′ OH Walking Lunges (95/65)
8 Bar Facing Burpees
25′ OH Walking Lunges (95/65)
8 Chest 2 Bar Pull-Ups

Thursday

SKILL/STRENGTH
15-20 minutes working on a weakness

WOD: (Registered Open Athletes)
Not for Time
21*15*9*6*3*
KB Swings (53/35)
Air Squats
* 30 Double Unders

WOD:
12 Minute AMRAP of
5 Thrusters (95/65)
10 Pull-Ups
20 Double Unders

Wednesday

STRENGTH:
Clean and Jerk
Build to a heavy 1 rep
Working on form before building up in weight

WOD:
14 Minute AMRAP:
8 Hang Snatches (75/55)
8 Burpee Box Jumps
8 Calories 

Tuesday

STRENGTH:
Deadlift
8 x 3 
Build up in weight each set

WOD:
16 Minute AMRAP of:
5 Power Cleans (135/95)
10 Toes 2 Bar
15 Wall Balls (24/20)

Monday

STRENGTH:
Strict Press
6 x 4

WOD:
10 Rounds of:
1 Round of “Cindy”
10 Push Press (95/65)

Cindy=5 Pull ups, 10 Push ups, 15 Air Squats

Sunday

WOD:
7 Rounds for Time of:
7 SDHP (95/65)
7 Front Squats
7 Burpees
Run 100 or Row 125