• Joseph Luna

The week of the CrossFit games have concluded.


Monday 

Work up to a heavy barbell clean complex of:

1st pull

2 hang power cleans 

1 shoulder to over head. 

B)3 rounds

1000m run (deadend fence and back)

20 pull ups

30 hip extensions or super mans

Tuesday 

Front squat 5x5

GHD sit ups 4x 15 (med ball weighted where possible)

B)bike/row 40/30 cal

100 OH DB or KBwalking lunges (with a single DB 45/25 or KB 44/26 (wear wrist wraps if using KB)

Wednesday 

Split Jerk. Work to a heavy. 

B)4 rounds 

500m row

15 hand stand push ups (parallettes where possible) 

1 rope climb. 

Thursday 

Snatch. 

Work to a heavy triple TNG. 

B)teens/masters games wod 

4 rounds 

50 double unders 

15 snatches 95/65

Friday 

Games chipper wod

100 pull ups

80 Sit ups (GHD where possible)

60 pistols alternating 

40 cal row

20 push presses (115/75

Saturday 

Max out Saturday

B)Team of 2, 1 works at a time. 

6x 

10 power cleans 120/80

20 toes to bar

Then....

6x 

10 front squats 

10 HR push-ups(each athlete)

Then.......

6x 

20 burpees 

10 shoulder to OH. 


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