Regular schedule. Open prep starts this Saturday during competitors Crossfit class 10am

Monday 

B)3-5 super sets not for time

3 power cleans 65-155# (cycle tng unbroken)

Sled push 50m

20 supinated banded pull aparts

C)row/bike max effort

8x

:15 sec

:45 rest/recover

Bootcamp/Monday 

“Spin cycle”

Amrap 18

30/21 cal row

60 double unders (120 singles)

3 rope climbs

Tuesday 

B)skill/work capacity builder

3x5 bar facing burpees as fast as possible clean reps. 1 min rest between sets 

C)3x5 burpee box jump overs as fast/clean as possible rest 1 min between sets. Play with heights as needed. The open could have 30”, 24”, 20” or 15”

D)3 sec pause front squats 

E2MOM 10

3-3-3-3-3

Bootcamp/Tuesday 

“Vader”

3x 

24/17 cal row

21 wall balls 20/14

18 alt DB snatches 50/35

15 burpees lateral over dumbbells 

Wednesday 

B)Thrusters (work passed wod weight)

3-3-3

C)5x

400m run

15 thrusters 75/55, (55/35 level2)

10 burpees

Bootcamp/Wednesday 

B)Split squats 

E2MOM 

5-5-5-5-5(e/leg)

C)4x

15 Dumbell Devils press 35/20

20 sit ups 

25 air squats 

Thursday 

B)super set

Bench press

5x5-12reps

Supinated Barbell bent over row

4x8-15reps

C)amrap 12 

3 rope climbs (scaled=50m farmer carry ahap)

20 box jump overs 30/24, 

Bootcamp/Thursday 

B)10min build to a heavy of the following complex

-1 Hang power clean 

-1 Hang squat clean 

-1 front squat

C)for reps 

Amrap 3

12/9 cal row

9 Hang power cleans 95/65

-Rest/recover 3 min

Amrap 3

12/9 cal row

7 Hang squat cleans 115/80

-Rest/recover 3min

Amrap 3

12/9 row

5 Front squats 135/95

Friday 

B)3-5x NFT 

10 DB seated strict press

5 strict pull ups/weighted where possible

20 total single leg RDLs with KBs

C)”Annie”

50-40-30-20-10

Double unders

Sit ups

Bootcamp/Friday 

B)thrusters 

12 min to Work up to a heavy triple

C)open prep/“11.6”

7min amrap

3, 6, 9, 12, 15......by 3’s

Thrusters 100/65, (65/45 scaled)

Chest to bar (pull ups/jumping pull ups)

Saturday 

9am Crossfit/bootcamp

B)Max our Saturday 

C)20 min cap

4x

300m run 

50 walking lunges

10am/competitors Crossfit

Open prep

B)14 min to work up to a heavy complex of 1 power snatch 

2 over head squats 

C)open wod 11.1

10min amrap 

30 double unders (60 singles)

15 power snatches 75/55, (45/35 scaled)