* CrossFit Games “Week” Schedule HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike/Row

Movement 2 – 1/side Heavy Kettlebell Turkish Get-up

Pick reps you can maintain for the Assault Bike/Rower, and warm-up appropriately for the TGU so you can start heavy and hit heavy reps every set.

WOD:

2) Power Snatch + Hang Power Santch + Power Snatch: 1 Complex Every 1:30 for 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto.

3) Power Clean + Hang Power Clean + Power Clean + Push Jerk: 1 Complex Every 1:30 for 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto.

4) 3 rounds AQAP:

30 Kettlebell Swings 70/53

20 Pull-ups

10 Burpee-to-target

Standard for Burpee-to-target is something at least 6″ out of your reach.

Extra Work:

5) Strict Rope Pull-ups: 3 set sof 6-10 reps

Rest 90-120 seconds between sets. If 10 reps is easy, add load accordingly.

6) Ring Dips: 7 sets of 5

Rest 90-120 seconds between sets. Load as deemed fit.

7) Handstand Walk: Tabatta 8 x :20/:10

Record total distance. Top goal should be to stay on your hands for the entire 20 second durations, only kicking down because it rest time, not because you can’t physically stay up any longer.

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

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