* 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 @ 100%, 5 @ 105%, 5 @ 110%

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

WOD:

3) Front Squat: 3 reps Every 1:30 for 7 sets

Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00.

4) Barbell Back Rack Lunge: 5 reps/side Every 2:00 for 5 sets

Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:30, 12:30, 14:30, 16:30, and 18:30.

5) 3 rounds AQAP:

100m Farmers Carry 70/53

400m Run w/Slam Bal 40/30

Use kettlebells or dumbbells for the Farmers Carry. If you use rubber coated dumbbells please make sure you don’t drop them on the pavement, set them down.

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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