Day#18 Week#5 Volume

Warm up

2 minutes double unders

Wall ball shots

Ring pull ups

TTR

GHD back ext

Skill

Thrusters and transations

CrossFit Open 12.5

Complete AMRAP in 7 minutes of:

3 Thrusters w/70 m/100

3 Chest-To-Bar Pull-ups

6 Thrusters

6 Chest-To-Bar Pull-ups

9 Thrusters

9 Chest-To-Bar Pull-ups

12 Thrusters

12 Chest-To-Bar Pull-ups

15 Thrusters

15 Chest-To-Bar Pull-ups

18 Thrusters

18 Chest-To-Bar Pull-ups

21 Thrusters

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CFE

Warm up

2K run

WOD

7 minute AMRAP

10 CTB pull ups

10 thrusters w/75 m/105

Week #5

Day#2 TEAM Screening

Part#1

10 minutes to find your 1 rep max power clean

Part#2

Isabel

Day#17 Week#5 Volume

Warm up  

400m run

Handstand or hand walk

Single arm strict press

TTR

Ring rows

GHD sit ups

Skill

Shoulder to OH

WOD

5 rounds of:

15 TTB

15 shoulder to OH w/95 m/135

15 burpees

Day#16 Week#5 Volume

Warm up   

KB Russian swings

Release swings

Double tap swings

Throwbacks

Wall ball sub

Skill

WOD

Complete the following for time:

40 KBS

150m row

30 KBS

300m row

20 KBS

600m row

10 KBS

1200m row

CFE

Warm up  & Skill

Row 1 minute, 1 minute rest

Row 2 minute, 1 minute rest

Row 3 minute, 1 minute rest

Row 4 minute, 1 minute rest

Row 5 minute, 1 minute rest

Row 4 minute, 1 minute rest

Row 3 minute, 1 minute rest

Row 2 minute, 1 minute rest

Row 1 minute

WOD

7 minute AMRAP

10 KBS

150m row

Week #5

Day#1 TEAM Screening

Part#1

10 minutes to find your 1 rep max OHS

Part#2

10 minutes to find your 1 rep max push press

Day#15 Week#5 Volume

Warm up   

Bar pull over

P-bar complex

Super rocks

Hollow rocks

Skill

Movement standards and substitutes

WOD

20 minute AMRAP

Bar pull over to support to forward roll to bar muscle up, 2 reps

(Sub strict TTB to CTB pull up)

4 superman push ups (Sub 6 planche push ups)

6 box jumps w/24 m/30

Day#14 Sunday

Day#13 Week#4 Loading

Week #4

Day#3 TEAM Screening

Part#1

10 minutes to find your 1 rep max push jerk

Part#2

Max effort strict pull ups