Tuesday

Tuesday:
Strength:
6x6 Single arm KB/DB row each side

Conditioning:
4 Minute AMRAP
8 Pull ups
8 Box jumps
8 Deadlift
Rest 4 minutes
4 Minute AMRAP
8 Chest to bar
8 Box jumps
8 Deadlifts
Rest 4 minutes
4 Minute AMRAP
8 Pull ups
8 Box jumps
8 Deadlift

R1 & 3:
M1: 40/50
Rx: 60/70
M2: 80/90

R2:
M1:Appropriate to enable you to cycle reps.
Rx: 70/80
M2: 90/100

Note the weight increases for the second round and decreases back to the same as the first round in the 3rd round. Today's focus is fast minimal rest workouts. DO NOT load the bar up and make the weight to challenging. FOCUS on reps completed not weight moved!!!!

Extras:
Front Squat
3x5
3x3

Monday

Olympic lifting:
10 minutes to find a heavy Snatch. Then,
3x3 high hang squat snatch

Conditioning:
Buy in 20/30 Cal row
5 Rounds of
5 Power snatch
10 Toes to bar
Cash out 20/30 Cal row

M1: 20/30
Rx: 35/40
M2: 45/60

Extras:
Complete the following set 5 times with 1 minute between efforts:
6 Pull ups
4 Chest to Bar
2 Bar Muscle ups

Sunday

Strength: 4x8 Floor press

Conditioning: CrossFit Open 11.2
15 Minute AMRAP
9 deadlifts
12 Push ups
15 Box jumps

Rx: 45/70

Or use this time to work on a skill, catch up on extras or a WOD, mobilize and socialize ;-)

Saturday

Olympic Lifting:
3x3 Squat snatch
3x3 Power snatch
3x3 Snatch grip deadlifts

Conditioning: For time complete the following
15 Power snatch
15 Box jumps
10 Power snatch
10 Box jumps
5 Power snatch
5 Box jumps

M1: 15/20
Rx:35/45

Friday

Part 1 in pairs row 2000m for time swap anyhow.

In pairs: 2 minutes on 1 minute off complete each exercise once for max reps.
1, Double unders
2, Deadball slams
3, Deadball wall balls
4, 10m Partner ball throws

Extras: Every 2 minutes complete 2 legless rope climbs