Monday
Back Squat
Tuesday
Pause Power Clean (at knee)
Build to a Heavy Triple
+
3 x 3 @ 90% of Triple
Build to a Heavy Triple
+
3 x 3 @ 90% of Triple
.
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
@ 60/42.5kg
Wednesday
12 Minute EMOM
1 - 5-15 Beat swings on Rings
2 - 6 Strict Ring Pull Ups (22X2 Tempo)
3 - 5-10 Ring Support Beat Swings
4 - Rest
TEAM
In Teams of 3 - 5 Rounds for Time:
5 Rope Climbs (2 pull to feet = 1 Rope Climb)
10 Burpee Box Jump Overs (Reps split in 2s)
20 Med Ball Passing Sit Ups
* One team mate is always running 300m
1 - 5-15 Beat swings on Rings
2 - 6 Strict Ring Pull Ups (22X2 Tempo)
3 - 5-10 Ring Support Beat Swings
4 - Rest
TEAM
In Teams of 3 - 5 Rounds for Time:
5 Rope Climbs (2 pull to feet = 1 Rope Climb)
10 Burpee Box Jump Overs (Reps split in 2s)
20 Med Ball Passing Sit Ups
* One team mate is always running 300m
Thursday
16 Minute EMOM
1 - 6 Shoulder press @ 65-70%
2 - 10 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest
3 Rounds:
400m Run
12 STOH (50/35kg)
12 Burpees OVer Bar
12 Pull Ups
1 - 6 Shoulder press @ 65-70%
2 - 10 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest
3 Rounds:
400m Run
12 STOH (50/35kg)
12 Burpees OVer Bar
12 Pull Ups
Friday
Hang Squat Snatch
8 x 2 @ 75-80% of 1RM Snatch
10 Minute AMRAP
30 Double Unders
15 Wall Balls
8 x 2 @ 75-80% of 1RM Snatch
10 Minute AMRAP
30 Double Unders
15 Wall Balls
Saturday
In Teams of 3
For Time:
1500/1200m Row*
150 Box Jump Overs (comp style)
150 Press Ups
150 Pull Ups
150 Sit Ups
1500/1200m Row*
*Split Rows into 150/120m segments
After each effort on the rower complete 10 Down Ups
**split all other reps into 10s
For Time:
1500/1200m Row*
150 Box Jump Overs (comp style)
150 Press Ups
150 Pull Ups
150 Sit Ups
1500/1200m Row*
*Split Rows into 150/120m segments
After each effort on the rower complete 10 Down Ups
**split all other reps into 10s
Sunday
Build to 5RM Push Press
+
3 x 5 @ 90% of 5RM
+
3 x 5 @ 90% of 5RM
.
CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
30 - 20 - 10
Single Arm DB Thruster (22.5/15kg)
300m Run
*Split DB Thrusters 15/15, 10/10, 5/5