Monday
Back Squat
21-15-9
Thrusters, 95# / 65#
Pull-ups
Pull-ups
@ 43/29.5kg
Tuesday
Power Snatch
Build to a Heavy Single
+
3 x 1 @ 90% of Heavy Single
Partner 3000/2500m Row
Tuesday
Power Snatch
Build to a Heavy Single
+
3 x 1 @ 90% of Heavy Single
Partner 3000/2500m Row
OR
6000/5000m assault bike
*Partner Holds Deadlift (100/70kg)
Wednesday
30 Min Window:
1k Run
Teams of 2, 3 Rounds Each
30 Wall Balls
20 KB Swings (32/24kg)
10 Burpees
*P2 starts WB AFTER P1 finishes Burpees
Max. cals bike or rower in remaining time
Thursday
3 Round Super Set
6 Strict Press @ 75 %
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest
5 Rounds
90 on, 90 off
10 Alt. DB Snatch
8 Box Jumps (Step Down)
Max double unders
Friday
Deadlift
5 x 5 @ 80%
5 Rounds
8 Front Squats (42.5/30kg)
8 C2B
40 Double Unders
Saturday
*Partner Holds Deadlift (100/70kg)
Wednesday
30 Min Window:
1k Run
Teams of 2, 3 Rounds Each
30 Wall Balls
20 KB Swings (32/24kg)
10 Burpees
*P2 starts WB AFTER P1 finishes Burpees
Max. cals bike or rower in remaining time
Thursday
3 Round Super Set
6 Strict Press @ 75 %
90s Rest
AMRAP Strict Chin Ups (Ring Rows @ 22X2)
90s Rest
5 Rounds
90 on, 90 off
10 Alt. DB Snatch
8 Box Jumps (Step Down)
Max double unders
Friday
Deadlift
5 x 5 @ 80%
5 Rounds
8 Front Squats (42.5/30kg)
8 C2B
40 Double Unders
Saturday
"Tiff" (AMRAP - Rounds)
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 70kg/47.5kg
7 push presses, 70kg/47.5kg
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 70kg/47.5kg
7 push presses, 70kg/47.5kg
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
Sunday
Sunday
Power Clean
Build to 1RM
+
3 x 1 @ 90%
OPEN WOD 14.1
Build to 1RM
+
3 x 1 @ 90%
OPEN WOD 14.1
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 34kg/25kg
30 Double-Unders
15 Power Snatches, 34kg/25kg
Build to a 1RM
Fran