Strength

Front Squat 4×15 @60%

MetCon

CrossFit Games Open 14.1 (Cick To View)

10 Minute AMRAP of:

30 Double Unders

15 Power Snatch (55/75#)

Strength

i) 6 Sets of:

30s MAX Reps DB Chest Press (35/50#)

60s Rest

ii) 6 Sets of:

30s MAX Reps DB Bent Over Row (35/50#)

60s Rest

MetCon

CrossFit Games Open 23.1 (14.4)

14 Minute AMRAP of:

60 Calorie Row

50 T2B

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Cleans (95/135#)

20 Ring Muscle Ups

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MetCon (Steady State Cardio)

150 Calorie Row (11-18 Cal/Min)

125 Calorie Ski Erg (9-15 Cal/Min)

100 Calorie Assault Bike (7-12 Cal/Min)

[15 Minute Time Cap For EACH Component/45 Minute Time Cap]

-> Focus On PACE!!!

Gymnastics

7-10 Minutes HS/HSW Practice

MetCon

20 Rounds For Time of:

5 Calories Assault Bike

5 S2OH (65/95#)

5 BF Burpees

5 SA DB Snatch (50/70#) – Switch Arms Each Round

[45 Minute Time Cap]

Lift

EMOTM 12 Minutes of:

3-Position Power Clean

MetCon

CrossFit Games Open 20.5

For Time (Partition As Needed):

40 Ring Muscle Ups

80 Calorie Row

120 Wall Balls (W: 14/9 M: 20#/10′)

[20 Minute Time Cap]

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