Monday:
Conditioning
“Layup”
Double-Unders
AbMat Sit-Ups
Directly into…
KBS (53/35)
Wallballs (20/14)
Kilos: KB (24/16)
WB (9/6)
HOME WOD:
“Cookie Monster”
AMRAP 15:
20 Slam balls (50/30)
40 Double-Unders
20 Burpees
40 Double-Unders
“Cookie Monster” (No Equipment Version)
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”
Pulling work:
Tabata bent over rows
8 rounds
20s work, 10s rest
Tuesday:
Deload Week
Romanian Deadlift
Build to a Heavy Set of 5
Conditioning
“Go Fish”
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
Kilos: (61.4/43)
Handstand Walk Practice
10:00 of Handstand Walk Practice
HOME WOD:
“Strict Nicole”
AMRAP 20:
“Strict Nicole” (No equipment version)
AMRAP 20:
400 Meter Run
20 Jumping Lunges
Wednesday:
CrossFit Games support your local Box
Workout #1
10 minute AMRAP
10 air squats
9 single arm DB snatches (right)
10 pushups
9 Single arm DB snatches (left)
50/35lb
Pulling work
5×8 (each arm) standing single arm upright rows AHAP
HOME WOD:
“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
“Dizzybat” (No Equipment Version)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
Thursday:
TBD
Friday:
Deload Week
Conditioning
“Sisterly Love”
5 Rounds of “Cindy”
5 Rounds of “Mary”
5 Rounds of “Cindy”
1 Rd of “Cindy”:
5 Pull-Ups + 10 Pushups + 15 Air Squats
1 Rd of “Mary”
5 Strict HSPU, 10 Pistols, 15 Pull-Ups
HOME WOD:
“Kalsnew”
For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB
“Kalsnew” (No Equipment Version)
For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”
Pulling work
5×10 reverse flies AHAP.
Saturday:
Deload Week
Power Clean Technique
On the 2:00 x 5 Sets:
1 Clean Pull
1 Clean High Pull
2 Power Cleans
Conditioning
“Hurricane”
3 Rounds:
800m Run
21 Power Cleans (155/105)
Kilos: (70.5/47.7)
 
HOME WOD:
“Rancy”
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches change arms every rep
*OHS change arms as athlete chooses
“Rancy” (No Equipment Version)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats