4 Working Sets of: 50’ Double DB Walking Lunge
*After each set of Lunges: Handstand Walk Work
1:30 Rest

6 min AMRAP:
1 Double DB Step Back Lunge R (35/50)
1 Double DB Step Back Lunge L (35/50)
3 Double DB Squats (35/50)
4 Double DB Box Step Overs (35/50, 20/24)

Post WOD:
5 min EMOM:
:30 Plank
IRT: MR Ab Mat Sit Ups

Power Clean & Jerk EMOM: All re-grip
0-4: Triples
4-8: Doubles
8-12: Single

5 min AMRAP:
7 Clean & S2OH (Rx: 55/75, Comp: 65/95)
30 DU

-3 min rest + add Load-

4 min AMRAP:
5 Clean & S2OH (Rx: 75/105, Comp: 95/135)
40 DU

-3 min Rest + Add Load-

3 min AMRAP:
3 Clean & S2OH (Rx: 95/135, Comp: 135/185)
50 DU

GYMNASTICS EMOM: 20 min
Min 1: 1-3 Rope Climbs
Min 2: 5-10 SRD
Min 3: 5-10 SHSPU
Min 4: :30 Seconds T2Rings

5 min Max Rep:
Rx: Burpee Pull Up, Comp: Burpee BMU or Burpee RMU

8-6-4-4-4 Back Squat
8-6-4-4-4 DL

WOD:
For Time:
21-15-9
DL (155/225, 205/315)
Box Jump Over (20/24, 24/30)

3x: 5 Push Press into 5 Front Squats
2x: 3 Push Press into 5 Front Squats

For Time:
21-15-9-6-3
Thrusters (65/95)
Bar Facing Over Burpees

WOD:
For Time:
30-20-10:
C2B
KBS (35/53))
T2B
**15 Machine Cals after EACH movement.

*Score: Time & Machine Used

Squat Snatch EMOM: All re-grip
0-4: Triples
4-8: Doubles
8-12: Single

12 min AMRAP:
2/2, 4/4, 6/6…Ascending Ladder by 2’s!
50’ Shuttle Runs (25’ down and back = 1)
Wall Walks

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