* CrossFit Games “Week” Schedule HERE

WOD:

1) Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat and Split.

3) 1 Legless Rope Climb + 3 Bar Muscle-ups: 10 sets

Rest 90-120 seconds between sets. Time between Rope Climb and Muscle-up should be as little as possible.

4) Weighted Strict Pull-up: 5 sets of 5

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

5) AQAP:

800m Run

20 Muscle-ups

800m Run

30 Power Snatch 135/95

800m Run

40 Handstand Push-ups

800m Run

6) Hollow Postion: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Sled Drag: 400m

Light. Focus on walking briskly through your heels.

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

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