WOD

Skill Work:

Double-Under Skills – Week 1 of 2

Workout:

4 rounds not for time:
15 Banded Good mornings
1 Minute Plank
10 Superman PVC Prone Pass-Throughs

AND

Accumulate 8 total minutes of time on the Echo Bike

Strength:

EMOM 10
1 Deadlift @ 85%

Workout:

For time:
10-1 Hang Power Snatch @50%
1-10 Calorie Row

Strength:

Every 2:00

1-10 Back Squat

Start at 90% and decrease to 45%

Workout:

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Strength:

5 sets of:
Max-Effort Unbroken Power Cleans at 65%
Rest :90 seconds between attempts

Workout:

For time:
30-20-10
Thursters (75/45#)
Toes-to-Bar
100 Double-Unders after each round

Strength:

EMOM 8
1 Power Snatch, 1 Hang Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch @55%

Workout:

For time:
20-15-10-15-20
Burpees
Calorie Row

Skill Work:

Kipping Skills – Week 3 of 3

Workout:

EMOM 21
10 Ring Rows/Ring Curls
10 PVC Sotts Press
100ft Bear Crawl

Strength:

EMOM 9
Push Press @ 85%
3, 2, 1, 2, 3, 2, 1, 2, 3

Workout:

AMRAP 8

12 Lateral Box Step-Overs

10 Hand-Release Push-Ups

Rest 3

AMRAP 8

12 Ab Mat Sit Ups

10 Alternating Dumbbell Hang Cleans

Strength:

EMOM 10
2 Deadlifts @ 80%

Workout:

CrossFit Games Open Workout 14.1
Complete as many reps as possible in 10 minutes of:
30 Double-Unders
15 Power Snatches (75/55#)