* CrossFit Games “Week” Schedule HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike/Row

Movement 2 – 1-2/side Heavy Dumbbell Squat Snatch

Pick reps for each movement that you can maintain. Alternate sides each rep on the Snatches

WOD:

2) 3 Hang 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) 3 Hang Power Clean: 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) 10 minute AMRAP:

12 Pull-ups

9 Power Cleans 135/95

6 Burpees

Extra Work:

5) Strict Pull-ups: 7 sets of 3

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

6) Tempo Ring Dips: 5 sets of 5

Rest 90-120 seconds between sets. Pause 2 seconds at the top and bottom of each rep. Add load if able.

7) Freestanding Handstand: 10 minutes Practice

Work to accumulate as much time as possible staying within one stall mat.

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

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