Workout of the Day

“building blocks” week 5 day 4

5 rounds @ 65-70% of 1rm clean & jerk

• 3 front squats + 2 push press

5 rounds : EMOM

1. 10 db thrusters (50/35) *2 dumbells*
2. 12 pull ups
3. 60 double unders
4. rest

“building blocks” week 6 day 3

• OLY

4 sets:  @ 65-70%

• 1 power snatch + 1 oh
  • focus on footwork, catch bar in proper position for OHS.

4 sets : @ 65-70%

• 1 clean pull
• 1 power clean
• 1 squat clean

CrossFit Games Open 20.1

10 rounds (15-min)

• 8 ground to overhead (95/65)
• 10 bar facing burpees

*Any variation of a snatch or clean and jerk is acceptable*

building blocks” week 6 day 2

• 2 x 10 : rdl @ 8/10 rpe
• 2 x 5 : wide grip pull ups
  • use band if needed
• 3 x 8 : deadlift @ 70-75 % of 5rm

3 rounds (16-min)

• 30/25 cal bike
• 20 wall ball
• 10 t2b

“building blocks” week 6 day 1

• back squat
  • 3 x 3 @ 76% of 1rm
• drop set
  • 2 x 9 @ 47% of 1rm

for time (14-min)

• 150 double unders
• 30 db hang clean & jerks (50/35)
• 100 double unders
• 20 db hang clean & jerks
• 50 double unders
• 10 db hang clean & jerks

Sign up for the CrossFit Games Open

(40-min)

10 rounds w/partner

• 6 power clean (135/95)
• 12 box jump overs

10 rounds w/partner

• 12 kb swings
• 6 burpee box jump overs

**alternating full rounds

• P1: complete power cleans & bjo
• P2L complete kb swings & bbjo
• P1: complete kb swings & bbjo
• P2: complete power clean & bjo

“building blocks” week 5 day 5

2 rounds : e5mom

1. 40/30 cal bike
2. 50/40 cal row
3. 3 rounds :
   • 3 wall walk
   • 6 strict pull ups

pump/accessory

3 sets :

• 20 standing tricep kickbacks
• 15 hammer curls
• 10 ring push ups

building blocks” week 5 day 2

• 2 x 10 : rdl @ 7/10 rpe
• 2 x 5 : wide grip pull ups
  • use band if needed
• deadlift – 5rm

2 rounds (16-min)

• 30 deadlift (185/125)
• 30 bar facing burpees

“building blocks” week 5 day 1

• back squat
  • 3 x 3 @ 75% of 1rm
• drop set
  • 2 x 9 @ 45% of 1rm

5 rounds : e4mom

• 10 cal bike
• 20 wall ball
• 50 double unders

12-mn amrap

3, 6, 9, 12, 15…….etc.

• kb swings (24/16)
• burpees
• box jumps (24/20)

rest 3-min

4 rounds : emom

1. 15/12 cal ski
2. 12 kb swings (24/16)
3. 9 burpee box jump overs

rest 3-min

4 rounds : e3mom

• row 500m