* CrossFit Games “Week” Schedule HERE

Pre Class:

1) 2-Stop Clean: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause below the knee for 3 seconds, then above the knee for 3 seconds then complete the life. Drop the bar and reset between reps.

2) Clean Pulls: 5 @ 90%, 5 @ 95%, 5 @ 100%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

3) Front Squat: 7 reps Every 2:30 for 4 sets

Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit.

4) Barbell Back Rack Lunge: 10 reps/side Every 3:00 for 3 sets

Start at 25-35% of your 1RM Back Squat. Build as heavy as deemed fit. This should pick up at the end of your 4th Front Squat set.

5) 7 rounds AQAP:

25 Air Squats

50 Double-unders

Extra Work:

6) Hip Thrusts: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

7) Safety Bar Good Morning: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

8) Sled Drag: 8 sets of 50m

Rest 60 seconds between sets. Heavy.

9) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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