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31

Jan | 1

2

  • Back Squat : 6 @ 65%, 4 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%
  • Back Squat : 1xME at 80% 1RM
  • 5 RFT: Double Unders, Wall Balls and Chest-to-bar Pull-ups

3

  • Deadlift : 8 @ 55%, 6 @ 65%, 4 @ 75%, 2 @ 85%, 2 @ 92%, 1 @ 98%
  • 4 RFT: Kettlebell Swings, Toes-to-bars and Front Rack Alternating Stationary Lunges

4

  • High Hang Snatch 2-2-2-2-2-2
  • Hang Snatch 1-1-1-1-1-1
  • Every 6 mins for 18 mins: Rows and Burpee Box Jump Overs

5

  • Skill Work: Rope Climb Progressions, Rope Climb Practice
  • PRACTICE: Handstands, Handstand Walks
  • Muscle-up Practice
  • CrossFit Games Open 15.4

6

  • AMRAP 10 mins: Push Press and Burpee Over Bars
  • AMRAP 10 mins: Rows and Kettlebell Swing (Russian)s

7

8

  • Back Squat : 6 @ 65%, 4 @ 75%, 2 @ 80%, 2 @ 85%, 1 @ 90%
  • Back Squat : 1xME at 83% 1RM
  • Fran

9

  • Snatch Lift Off + Snatch 1-1-1-1-1-1-1-1-1-1
  • FT: Rows, Ground-to-overheads and Rows

10

  • Every 5 mins for 30 mins: Wall Balls, Strict Pull-ups, Toes-to-bars and Push-ups
  • Alt EMOM 12 mins: Reverse Snow Angels, Left Side Planks, Banded Pull Aparts, and Right Side Planks

11

  • Shoulder Press 2-2-2-2-2-2-2-2-2-2
  • Push Press 1-1-1-1-1-1-1-1-1-1
  • AMRAP 8 mins: Double Unders, Handstand Push-ups and Kettlebell Swings

12

  • CrossFit Games Open 17.3
  • CrossFit Games Open 17.3 - Scaled / Scaled Teens 14-15 & Masters 55+

13

  • AMRAP 15 mins: Burpee Box Jump Overs, Thrusters and Double Unders
  • AMRAP 15 mins: Burpee Box Jump Overs, Push Press and Ring Dips

14

15

  • Deadlift : 6 @ 65%, 4 @ 75%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ 100%
  • 3 RFT: Double Unders, Front Racked Alternating Reverse Lunges and Power Snatches

16

  • Bench Press 8-8-8-8
  • 3 RF-ME: Strict Handstand Push-ups, Strict Pull-ups and Strict Toes-to-bars

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31

Feb | 1

2

3