WOD:
9 min AMRAP:
6 BMU
8 Double DB Burpee Box Step Over (35/50, 20/24)
80 DU

-3 min Rest-

For Time:
6 BMU
8 Double DB Burpee Box Step Over (35/50, 20/24)
80 DU

Rogue Bella Complex:
1 Clean
1 Jerk
1 Front Squat
1 Jerk

WOD:
10 min AMRAP:
50’ HSW
40 WB (14/20, 9/10’)

DL 10-10-10-10
*8 Single DB SLDL R/L after each set.

7 min AMRAP:
15 DL (65/95)
9 Thrusters (65/95)

Post WOD: SHSPU Work

24 min E3MOM:
400m Run

*First 4 intervals IRT Max DU
*Last 4 intervals IRT Max Rep Burpees

Hang Power Clean 5-5-5-5
Push Press 5-5-5-5

WOD:
For Time:
20/30 Cal Bike
15 Hang Power Cleans (Rx: 75/115, Comp: 105/155)
15 Push Press (Rx: 75/115, Comp: 105/155)

SNATCH DAY! New progression = more technique work and learning!! WOOHOO!!!

Partner WOD - For Time: YOU GO/I GO
30 Squat Snatch (95/135)
30 BMU
30 Squat Snatch (95/135)

WOD:
2014 CrossFit Games Open WOD 14.4
14 min AMRAP:
60 Cal Row
50 T2B
40 Wall Balls (14/20, 9/10)
30 Power Cleans (95/135)
20 Ring Muscle-Ups

Post WOD: Core Work for Quality

WOD:
24 min AMRAP:
300m Run
30 Pull Ups
300m Run
20 C2B
300m Run
10 SPU
300m Run
5 Rope Climbs

6x Through with Double KB or DB
5 DL —>30’ Farmer Carry—> 5 DL —> 30’ Farmer Carry —>5 DL

On a 10 min Clock:
3 Rounds:
10 Single DB Devils Press (35/50, Comp: 50/70)

60’ Single DB Walking Lunges (R1: Farmer Carry R/L, R2: Front Rack R/L, R3: OH Carry R/L) (Rx: 35/50, Comp: 50/70)

IRT: Max Rep KBS (35/53)

3-3-2-2-1-1-1 OHS

WOD:
For Time:
21-15-9:
OHS (65/95, Comp: 95/135)
T2B

On a running clock:
0-5 min Max Cal Row
5-10 min Max Burpee BJO (20/24)

For Quality:
15-12-9-6-3
Strict HSPU
Strict Pull Up
Strict Ring Dip

5x3 Re-grip Squat Clean & Jerk
5x5 Front Squat

6 min AMRAP:
30 DU
10 MBSC (14/20)

WOD:
For Time:
50 T2B
5 WW
60 Box Jump Over (20/24)
6 WW
70 KBS (35/53)
7 WW
80 Ab Mat Sit Ups
Comp: 8 WW

Front Squat 7-7-7-7

7 min AMRAP:
5 SPU
6 Double DB Burpee Box Step Overs (35/50, 20/24)
7 Double DB Squats (35/50)

TGU 5x2 R/L
5x16 Alt Single Arm Seated Double DB Zpress —-> 6 Strict T2B

10 min AMRAP:
20 Single Arm Alt Single DB Snatch (35/50)
10 Shuttle Runs