Monday

Monday

Monday

Back Squat (5-5-5-5)
5@65%, 5@70%, 5@75%, 5@80%
-Rest 1:30 between sets
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

L3: 95/65# 20″
L2: 75/55# Step-ups
L1: DB Low Box
Finisher
BOOTY CHALLENGE

Monday

Monday

Power Snatch (1RM)
EMOM 10
-Perform one Snatch, working up to daily max
-Start @50-60%
Metcon (Time)
“Snatchinator”
10-9-8-7-6-5-4-3-2-1
Power Snatch (115,80)
200m Run (after each round)

L3: (95,65)
L2: (75,55)
L1: (55,35) (100m Run)

*20 Min Cap

Finisher
Booty Challenge
Add Abs:
3 RDS
20 V-ups
60 Bicycle Crunches
Extra Endurance
Complete during the week:
6 Rounds
Row 1000m
or
Run 800m
or
Airdyne 3 Minutes for Calories
Rest 3 Minutes between rounds

Monday

Monday

Damnation (Time)
“Damnation”
For Time

5 Wall Walks
5 squat cleans, 185 / 125 lb.
10 Ring Hand Stand Push Ups
10 squat cleans, 155 /105 lb.
20 Handstand Pushups
20 squat cleans, 135 / 95 lb.
40 Ring Dips
40 squat cleans, 95 / 65 lb.

L3: (165,115) (10 Strict HSPU) (135,95) (115,80)(Horshoe Dip) (75, 55)
L2: (135, 95) (Box HSPU) (95,65) (75,55)(Banded Dip) (65,45)
L1: (95,65) (Pike Push-up) (75,55) (55,35) (Box Dips) (35,25)


Monday

Monday

1-Mile Run (Time)
Max Effort 1-Mile Run
Coffee Break (Time)
“Coffee Break”

For Time
10-9-8-7-6-5-4-3-2-1
Power Cleans (1/2 BW)
Burpees Over the Bar

Scaled: (1/3 BW)

Finisher
1) Banded Hip Flexor Pulls x50 ea
2) Ring Rows w Pause 4×10

Monday

Monday

Back Squat (10@60% 8@65% 6@70% 6@75% 6@80%)
Rest 2:00 between heavy sets
Made in America (AMRAP – Reps)
“Made in America”

4 Rounds
AMRAP 2-minutes:
10 thrusters
200-m row
Max-rep thrusters
Rest exactly 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

L3: (75,55)
L2: (55, 45)
L1: (7 Thrusters) (150m Row)

Core
1) Back ext 4×15-20
2) 7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

Monday

Monday

2 Push Press + 2 Split Jerk (7×1)
Two Push Press+ 2 Split Jerks

-Every 2 Min for 7 sets complete a complex
-Hold the second jerk for :03 in the catch
– On the dip drive and staying flat footed as long as possible with chin back and chest up
-The weight will be determined by your 2 rep max push press and knowing the jerk will be lighter
Metcon (AMRAP – Reps)
“Work Rest Burp-Run-Burp”

5 Rounds of
AMRAP 2:00
10 burpees
200-m sprint
Max-rep burpees
Rest exactly 3:00

L2:
5 Burpees
L1:
4 Rounds
Work 2:30
Rest 2:30

Cash Out
4 Rounds
1 Arm DB Strict Press 10 reps each side – standing
1:30 Plank
DB Side Raises Seated 10-15 reps
1:30 max situps

Monday

Monday

“Seven Helens” (7 Rounds for time)
“My Seven Helens”

7 Rounds of:
Every 5 Minutes complete the following for time:
400 meter Run
21 KBS (53,35)
12 Pull ups

L3: (35,26)
L2: (26,18) (Negative Pullups) (Jumping Pullups)
L1: (Russian KBS) (RR)

– Rest the remainder of the five minutes
– Score round times

Monday

Monday

Complex Fran (Time)
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.

L3: (5,4,3 Bar MU or Jumping Bar MU)
L2: (75,55) (Jump C2B, Pull-up, RR)
L1: (45,25) (Jumping C2B 21-15-9)

– Scale to appropriate Thruster weight as well as two or more challenging muscle up or pull-up variations
– This workout is still fast, but there is a higher skill level of gymnastics and more transitions!
Weightlifting
Back Squat (3×5 @75%)
-In as few sets as possible work up to 75%, then perform three sets across
– Rest 1-2 mins between sets

Monday

Monday

Weightlifting
Low Bar Back Squat (to parallel) (5RM)
-The bar should be across the upper back
-Sit way back to load hamstrings & keep shin angle vertical

-work up to 5rm
-Rest 2:00 between sets
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here