* CrossFit Games “Week” Schedule HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike/Row

Movement 2 – 1-5 Heavy Stone/D-Ball

Choose reps and weights you can maintain for the duration of the work.

WOD:

2) 3 Touch and Go Power Snatch: Every 1:30 for 7 sets

Warm-up as needed. Start around 60% of your 1RM Power Snatch. Only work within your limits of holding onto the bar. Build as heavy as deemed fit.

3) 3 Touch and Go Power Clean + 1 Push Jerk: Every 1:30 for 7 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk. Only work within your limits of holding onto the bar. Build as heavy as deemed fit.

4) 12 minute AMRAP:

200m Run

10 Toes-to-bar

5 Power Cleans 185/125

Extra Work:

5) Strict Ring Muscle-up: 10 sets of 1-2 reps

After each rep perform and additional Ring Dip. Rest 60-90 seconds between sets.

6) Bar Pull-Overs: 5 sets of 3-5 reps

Rest 60-90 seconds between sets.

7) Handstand Walk: 5 sets of 50ft

Rest 60-90 seconds between sets. If you can’t Handstand Walk proficiently spend 10 minutes practicing.

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

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