WOD:

Back squat

4×6@90% of 6 RM from last Monday

 

Weighted pull up

4×6 (Work in between sets of squats)

 

then

 

CrossFit Open Workout 14.1 (modified)

10 minute AMRAP

10 Power snatches 95/65

30 Double unders

 

 

Weightlifting:

Power clean and jerk

4x(2+1)@75%

 

Back squat

5×3@90% of 3 RM

 

Snatch push press + OH squat

4x(5+1) Building to a heavy set

 

RDL

4×5@85% of Clean

 

 

Saturday:
Open gym 9-12 am
Nutrition Class at 10:00 am
WOD to follow nutrition class around 10:40
Weightlifting at 10:40

Sunday:
Open gym
11-1

Friday’s WOD:
Deadlift
-Build to a heavy set of 6
*Touch and go is ok.

Strict pull-up
2 sets of max reps

then

21-15-9-6-3
Dumbell thruster 50/30 each hand
Burpee

WOD:
OTM 15 minutes:
1 Snatch + 1 Overhead squat
*Start with a weight that feels about 70%. Work up as long as you are keeping good positions.

then

WIth a buddy:
20 minute AMRAP:
5 HSPU
15 KB Swings 72/53
*One buddy works at a time and completes a full round before switching. Scale HSPU with KB or DB strict presses. Swing the KB to face height on KB swings.

Weightlifting:
Rest day