Monday
Strength – E90sec x 6 Rounds
6 Strict Press (Build in Weight)
Then…
“DT + Chief”
For Total Time
3 Rounds of…
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Into…
6 Rounds of…
3 Power Cleans (Same Weight)
6 Pushups
9 Air Squats
*13min Cap
Tuesday
Strength – E90sec x 6 Rounds
6 Floor Presses (Building in Weight)
Then…
“One-Armed Little Nicky”
AMRAP 10
3ea Arm Single Arm Devil’s Press (50/35)
20 AbMat Sit Ups
Wednesday
“Manning”
AMRAP 18
15/12 Calorie Assault Bike
12 Box Jump Overs (24/20)
9 Double KB Hang Power Cleans (35/26)
Then…
Successories – 3 Rounds For Weight of…
30sec of Dual KB Suitcase Hold
30sec of Dual KB Front Rack Hold
30sec of Dual KB Overhead Hold
Thursday
“Smooth Move”
EMOM x 20
Min 1: 15 Goblet Squats (Choose Your Weight
Min 2: 5-10 Toes to Bar
Min 3: 45sec Hollow Plank
Min 4: Rest
Friday
CrossFit Games Open WoD 23.2
TBA
Saturday – Partner WoD
“Harry & Lloyd”
AMRAP 26
400m Run
200m Farmer’s Carry (50/35)
50 Double DB Hang Power Clean & Jerks (50/35)
50 Double DB Deadlift Burpees (50/35)
